Getting fit at home without going to the gym has become more than just a fad, and more and more people decide to take care of themselves without having to go to the gym. Although it is something that can only be done through bodyweight exercises, the truth is that having material that can help us will improve our performance and results. One of the cheapest and most versatile materials that we can find to exercise at home are sandbags . Therefore, in this article we talk about the benefits of training with a sandbag and the best exercises that can be done with it.
Is Sandbag Training Effective?
Sandbag training is very beneficial for your body and your health, as well as being a good way to add dynamism to your training routines and even to facilitate the execution of certain exercises. Some of the benefits it brings are:
Increase strength
Training sandbags can weigh up to 60kg, making them an excellent material for building strength and muscles . However, it is necessary to take into account the physical capacities of each person to use an adequate weight, since using a sandbag that is heavier than he can handle can lead to injuries.
Improves endurance and burns fat and calories
In addition to increasing strength and gaining muscle, the punching bag can also be used to improve endurance and do cardio workouts that will help you burn fat and calories . Try running with a sandbag or doing jump squats: it won’t take long to notice that your heart is working hard to perform.
Strengthens the core
When using the sandbag for dynamic exercises, the core is automatically activated. Therefore, they are ideal for working your abs and lower back as well.
Exercises are versatile and low-impact
Since sandbags are soft, you can allow yourself to perform less stiff movements that will help protect your joints . In addition, with the sandbag you can do almost any exercise: squats, chest press , rowing, planks …
Weight and number of repetitions in sandbag training
The weight of the sandbag that you use in your workouts will always depend on your specific goals . If you are starting out, the ideal is to train with little weight so that you can practice the type of exercises you are going to do. If you are looking to gain muscle, you will need a much higher weight that allows you to reach failure at 10 or 12 repetitions. And finally, for punching bag cardio you need a moderate weight that allows you to do between 20 and 30 repetitions.
What is the ideal sandbag for your workouts?
There are several different types of sandbags that you can use for your workouts. In addition to the traditional sandbag, you can also use sand-filled force bags . These are more like the sandbags seen in the gym and are ideal for training at home.
Or, if you’re looking for something that will challenge you a bit more, you can use Strongman training sandbags. These are more difficult and cumbersome to handle when training and go up to 150 kg, much more weight than the average bag.
The best deals we have found to buy sandbags for training
The best sandbag exercises for your routine
After knowing the benefits of sandbag training and considering which one you should use according to your needs, here we present several resistance and strength exercises for you to practice.
Lunge with rotation
This exercise works the core, quads, and glutes . To do this, you must stand up and grab the bag by the handles. Next, step back, leave your leg extended, and squat down with your front leg as you twist your torso to the side. Then step forward and repeat with the opposite leg.
Side pull plank
The side pull plank works your abs and obliques . To do this, you have to place yourself in a high plank position (that is, resting on the balls of your feet, with your back remaining and with your arms extended) and the sandbag must be at chest level just to the right of your body. . With your left arm, reach out and pull the sandbag to drag it to the opposite side. Repeat from the left
Bear crawl or bear steps
Bear steps are one of the best exercises for punching bag training, and they really test your cardiovascular endurance . Starting from the same high plank position, but this time with the bag placed under your legs, move forward on all fours and, when the bag is at the level of your ankles, pull it to propel it forward. He then continues to move forward and tug on the bag. Then repeat the process but moving backwards.
Hip lifts
Hip lifts strengthen your hamstrings, glutes, and lower back . Lie on your back with your knees bent and support your weight on your heels. Place the bag on the lower part of your belly, and lift the hips upwards by squeezing the buttocks.
Sandbag sprints
This exercise is amazing for burning fat and putting your quads to work. And it is very easy to do: you only have to carry the bag on one of your shoulders and run!
Sandbag Swings
This exercise is ideal for strengthening your core and lower back . The exercise works much like the kettlebell sit-down. Start with the sandbag between your feet. Grab it with both hands and push it vertically up to chest level. Squeeze your glutes and push your hips forward as the bag reaches its highest point. Lower it back down, and as you go, keep your spine straight and bend your knees.
