Sandbag Training: 5 Major Benefits You Should Know

So far in our sandbag training series we’ve looked at 7 exercises that you should do if you decide to give this unconventional way of training a try.

Whilst barbells, dumbbells and weight machines can certainly produce excellent results, sandbags have a few advantages over typical gym equipment. Discover five great reasons to explore sandbag training in Sandbag Training: 5 Major Benefits You Should Know!

1. Full-Body Workouts

Body part splits may be one of the most popular ways for gym-goers to train, but training the full body at once can be a far more productive training method. Many old-time lifters and bodybuilders used full body routines to build exceptional strength and muscle.

Sandbag training is well-suited for full-body workouts and can easily give all your major muscle groups a thorough going over! More strength, more muscle, better fitness – what’s not to like?

2. Stronger Hands

Lifting thick-handled dumbbells, crushing hand grippers and performing pull ups with ropes are all fantastic ways to build hand strength.

Adding some sandbag exercises to your training routines can also really strengthen your fingers and thumbs for a more powerful grip. Try a few sets of bent over rows on a strongman sandbag to see what we mean. There’s a good chance you’ll pack more lean muscle onto your forearms as well.

3. Avoid Staleness

Let’s face it – gym routines can get stale, boring and monotonous sometimes. Adding sandbags to your programmes can really help to spice things up.

You can add a whole host of new exercises to your routines and train in ways that you wouldn’t normally. Exercises like sandbag shouldering and bear hug squats will take you out of your comfort zone and challenge your body in ways that gym equipment simply can’t.

4. Train in Any Environment

Sandbag training is perfectly suitable for both indoor and outdoor training. On warm summer days, take the sandbag outdoors and do some loaded carries and walking lunges.

If you’re someone who hates skipping workouts while you’re on holiday, take an empty sandbag with you and fill it at the beach. Even your bedroom is a suitable place for a sandbag workout; little space is actually required to store it and train with it.

5. Affordable

Home training is popular these days. There are plenty of companies selling fairly-priced sandbags for home gyms, but making one of your own can be the better option and it’ll only cost you a few pounds. A military duffle bag, builder’s sand, and some duct tape are some of the few items you’ll need for making one. 

Watch a few of YouTube videos above to get some inspo and get ready for some serious sandbag sessions. If you want to treat yourself, check out this rugged sandbag on Amazon which we think you’ll love!

Alan Riseborough

Alan is a strength and physique enthusiast and has 28 years' of training experience behind him. He has competed in powerlifting, arm wrestling, bodybuilding and grip strength competitions. He also includes rigorous bodyweight, sprinting and kettlebell training regularly in his routines. He believes in the transformative power of the squat which is (believe it or not) his favourite exercise!

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