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December 13, 2021 6 min read

Although the individual and their objectives determine the aim of every training method, sandbag training is particularly beneficial for practical physical conditioning.

Sandbags, in contrast to other workouts that demand a specific technique and style, are relatively basic instruments that could be used by nearly anybody as far as you are learning how to pick up weights correctly, i.e., straight back, tracking over your toes, core tight, knees, and so on.

The moving of the material is the cornerstone towards the usefulness of sandbag workouts. During regular rounds with other tools, such as dumbbells, you may get into the "zone" while raising the weight, making the session more straightforward as you start flowing.

This post will walk you through the different types of sandbags available on the market and their uses – please read ahead as this will help you make an informed decision according to your workout regime.

DIFFERENT TYPES OF SANDBAGS

There are three different types of sandbags:

  1. Fitness Sandbag
  2. Strongman Sandbag
  3. Bulgarian Sandbag

FITNESS SANDBAG

Due to the sheer growing demand for sandbag training generally, there seem to be a plethora of suppliers selling fitness sandbags in a range of sizes, styles, and even colors. Remember, your training and workout goals will determine the one you select. 

Well-crafted, fitness sandbags don't really leak grit or sand, offer a range of handle alternatives based on your requirements, and include refill packs that allow you to modify the weight dependent on the activity effortlessly. So, if you're concerned about incorporating sandbag exercise into your regular routine, our honest opinion is that opting for a fitness sandbag is a solid idea.

Since the late 1800s, sandbags have been utilized for systematic training. Diverse audiences now utilize fitness sandbags, including combat exercise, athletic training, and fitness training gear for everyday gym visitors.

If you're considering introducing sandbags into your regimen, these are the top 5 advantages of fitness sandbag workouts:

  1. STABILITY IS IMPROVED BY FITNESS SANDBAGS

Sandbags, as previously stated, are rather unexpected due to the mobility of their composition. As you progress through the exercise, you're solely focused on your technique, which may be challenging even for seasoned trainees.

  1. SANDBAGS ARE EASILY TRANSPORTABLE

A fitness sandbag is an excellent resource for promoting strength and balance whether you train in-home or in the gym. As it is portable and lightweight when empty, you can carry it anyplace and refill it with fresh sand when you get there.

  1. SANDBAGS INCREASE PERFORMANCE

A sandbag may frequently be used to represent a person or an object. Fitness sandbag exercise is a must if you're an athlete looking to increase your efficiency with innovative exercises like weight carries, sprint drags, throws, or fight scenarios.

  1. ASSIST IN THE DEVELOPMENT OF GREATER MENTAL HEALTH

We've already discussed how fitness sandbag exercise improves physical ability; however, there are significant mental advantages. Consider your placement and changes between activities to improve your analytical and strategic thinking.

  1. IMPROVE YOUR MOVEMENT PLANES

Did you realize that your body is moving in 3 planes of motion? Training with a fitness sandbag engages your axial, anterior, and transversal dimensions, which aid in the maintenance of your body's shape and the prevention of ailments. You are testing each plane by producing tension through movement with a sandbag.

STRONGMAN SANDBAG

Have you ever thought of a sandbag to be a necessary gym tool? Adding sandbags into your workout regimen is essential for increasing overall performance if you've been seeking to boost up your workouts. It is typically called a strongman sandbag.

Individuals have used sandbags for years, and they have also been used in training activities such as military and more. In addition, people partake in strongman contests that have been happening for many years. They have, however, developed into a variety of purposes and activities since those times.

Sandbags have developed into a fantastic accessory for athletes and fields of study all over the world. Could sandbags be used to gain strength? Definitely, a sandbag addresses body regions differently than standard training gear such as barbells or dumbbells. This is owing to the mechanical resistance provided by sandbags.

ADVANTAGES OF STRONGMAN SANDBAGS

The key reason behind the increased demand for strongman sandbags is that they can be used for almost every exercise – and the perfect replacement for standard gym weights, as stated earlier. This could be useful for folks who do not want to invest in gym equipment, as it is more cost-effective and equally beneficial.

  1. INCREASED STABILITY

A sandbag probably seems unpredictable to the layman, but we are here to tell you that it is actually a good thing. Since the sand in the sandbag is continuously shifting, it improves your stability as you are forced to focus on the weight stabilization aspect of the sandbag.

  1. YOU CAN TRAIN ANYWHERE YOU LIKE

The best part about strongman sandbags is that they are highly compact, which means you can take them to your ideal site and exercise. Whether you want to work out in your home or take the sandbag to a particular place – just empty it and when you reach the location, refill it with fresh sand.

  1. ENHANCED PERFORMANCE

Sandbag Training, although highly useful, is not a walk in the park. It requires commitment and consistency in order to show the desired results. The benefit of undergoing this type of training is that it increases your conditioning and strength. It is perfect for you if you are generally an active individual and keen on doing drills such as sprints, throws, drags, and the load carries.

Now it's time to settle down to the real deal of utilizing strongman sandbags. So, where do we begin? What are the most effective strongman sandbag exercises? Sandbags, as previously stated, are incredibly adaptable and may be used for practically any exercise. Weight lifting, squats, and press-ups are just a few examples.

BEST EXERCISES WITH THE STRONGMAN SANDBAG

  • PRESS-OUT LUNGE
  • SQUAD THRUST
  • RUSSIAN TWIST
  • SHOULDER THROW

BULGARIAN SANDBAG

The Bulgarian sandbag is a piece of exercising equipment that is shaped like a crescent. It is used for plyometric weight training, strength training, general physical fitness, and cardiovascular training. These bags are made out of canvas or leather packed with sand.

Their weight could be anywhere between 5 Kgs to 23 Kgs. In addition, the Bulgarian sandbag comes with flexible handles, which enable the user and their lower and upper body to train and improve their gripping capabilities easily.

HISTORY OF THE BULGARIAN SANDBAG

Invented by Ivan Ivanov, a former Olympic athlete, the Bulgarian sandbag was produced in 2005. As Ivanov was a trainer for the US wrestling team partaking in the Olympics, he was trying to figure out how he could assist his team in improving their dynamic movements such as twisting, pushing, pulling, swinging and more.

Ivanov took inspiration from his homeland, where the weak sheep and lambs were carried on shoulders during herd-wandering. The design of the Bulgarian sandbag mimicked that of the sheep/lamb, focusing on improving the individual core and muscle strength.

ADVANTAGES OF THE BULGARIAN SANDBAG

The Bulgarian sandbag improves and extends the gripping of the forearms, wrists, legs, back, shoulders, and rotating muscles. It moreover helps with core muscle development, agility, and general joint and shoulder mobility. The Bulgarian sandbag may enhance speed and athleticism in ways that solid metal dumbbells and circuit equipment could not due to its material, shape, and construction.

  1. IMPROVED RESISTANCE OF VARIABLE ANGLES

The Bulgarian sandbag deviates from stationary resistance equipment like free weights, which stick to a single plane of movement, i.e. providing friction by pulling or pushing weights towards and away from the body, by swinging and spinning the sandbag at different angles to the human body.  As a consequence, the Bulgarian sandbag can improve whole-body agility and strength.

  1. AEROBIC RESULT

Following cardiovascular activity or weightlifting, the body requires more oxygen than it did before the workout. Since the workout incorporates both strength exercises and quick dynamic motion, high-impact sessions of working out with the sandbag raise metabolism rate greater than standard weightlifting and cardiovascular activity.

CONSIDERATIONS REGARDING SAFETY

Like every dynamic shock-training workout, activities with Bulgarian sandbags carry a higher risk of injury owing to the massive forces created during accelerating. They should be undertaken only by practicing athletes or under guidance. 

Since the Bulgarian sandbag's handlebars are flexible and not permanently attached to the instrument's structure, it is more difficult for a sportsman to transmit the load of the sandbag to their arm muscles and forearms than with standard iron loads, and the individual's wrists bear tremendous stress. A wristband may thus be recommended for persons with weakened wrists to give extra support.

FINAL THOUGHTS!

If you are looking for a sandbag that will help you increase your physical strength and capabilities, we recommend you to purchase the Next Alpha Sandbag, which is a piece of highly functional fitness equipment to assist you with full-body workouts. It offers adjustable weight between 5 to 25 kgs, incorporates flexible handles, and has high-quality foam. The best part is that it comes with a one-year warranty.

Indah de Zwart
Indah de Zwart


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