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8 Amazing Benefits of Sandbag Training

A sandbag is a bolster-shaped pillow-like thing you see in the gym or in a sports equipment store.

It may not be as popular as the other gym equipment. However, sandbags can also provide the benefits of a complete gym workout.


A lot of people believe exercise is time-consuming. But sometimes, all you need is simple equipment or even none at all. All you need is creativity and resourcefulness in keeping yourself fit. Having said that, there’s no excuse not to exercise.

One workout routine you can try is by using a sandbag. It is that bolster-shaped pillow-like thing you see in the gym or in a sports equipment store.

It may not be as popular as the other gym equipment. However, sandbags can also provide the benefits of a complete gym workout. You can use one available in the gym, or buy one for yourself.

Benefits of sandbag exercise

Before you think that sandbag training is only for macho men, you are wrong. Sandbag training is for everyone who wants to achieve their fitness goals. For one, sandbag training can help with muscle toning.

Thankfully, people are starting to realize the amazing benefits of sandbag training. Sandbag training can be an effective workout for both men and women. Among the great benefits of sandbag training are as follows:

1. It’s a new, challenging and exciting way to get fit

If you want to try a new exercise regimen, or you want to challenge yourself, sandbag training is a great way to do so. With this simple equipment, you can already experience a full-body workout. You will notice how sweaty you will be with every workout.

2. It’s an inexpensive and versatile exercise equipment

If you are planning to buy home exercise equipment, opt for sandbags instead. It is a great way to invest in your health and fitness in the long run. You can add sandbag training to your regular routines such as lunges, push-ups, and squats. You can maximize the benefits of exercise with sandbag training.

3. It helps improve your grip strength

Having a strong grip is essential especially if you are doing weights. While dumbbells and barbells are easier to grip, sandbags require a strong grip to lift it. Done regularly, and your grip and lower arm strength will improve.

4. It helps to improve balance and core strength

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Sandbag exercises can also help in improving your balance. Because of its bolster shape, you would need to carry it in a certain way that can challenge your posture. Sandbag training can also increase your core strength. You can include sandbags to your regular core-strengthening routines like squats and sit-ups.

5. It helps boost your usual exercise regimen

Sandbags can enhance your resistance, thus making your usual workout more challenging. This exercise equipment is also a good workout if you want to build your muscles.

6. It aids in weight loss

Exercise, in general, helps in losing weight together with a balanced diet. Adding sandbag training into your workout sure is one way to torch those calories. More calories burned, more muscles utilized, and weight loss shall ensue.

7. It helps improve your endurance

Holding a sandbag is not an easy task. It would need a great amount of grip strength and balance to lift the sandbag. Try running or sprinting while clutching a sandbag, and you will feel the difference -- but in a good way.

8. You can work out with it anywhere

Sandbags are available in different weight options that suit your workout needs. As mentioned, you can use one in the gym or buy one as part of your home workout regimen.


Sandbag workouts you should try

There are many ways you can use a sandbag as part of your workout regimen. Sandbag exercise is a great way to have a full-body workout. Do about 15 to 20 reps of each workout, with a 60-second rest in between. Have 3 to 4 sets of these workouts with 90-second rest between each workout set.

Before trying out the following workouts, make sure to use the right sandbag weight. At the same time, it should not compromise your posture. Some workouts you can try using a sandbag include:

  • Deadlift and squats
  • Burpees and snatch
  • Sumo squats and high pull
  • Glute bridge and pull over
  • Side lunge and front raise
  • Forward lunge and wood chop

Sandbag is not only for military training. It is for everyone with fitness goals. It is versatile and can be incorporated with other workouts. Why not try one today?

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Giselle R

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