When discussing workout equipment in CrossFit, barbells, dumbbells, and cardio machines often take the spotlight. These traditional tools are known for their versatility and effectiveness.
However, there’s another training tool that’s frequently overlooked but offers significant benefits: THE SANDBAG.
Sandbag training offers unique benefits for a variety of fitness levels, goals, and needs.
Here’s why adding sandbags to your training can be transformative for anyone looking to elevate their fitness.
1. Functional Strength
Life presents physical challenges in unpredictable and cumbersome ways, and your training should reflect this to ensure you’re truly prepared. Common everyday tasks that mirror the unpredictability and awkwardness of sandbag training include:
- Carrying a child, beach bag, and esky across a parking lot
- DIY landscaping that involves lifting rocks, cement, and supplies.
- Carrying all the groceries in one trip, watermelon included
Sandbag training builds strength that translates directly to these types of real-life scenarios, making it practical for maintaining health and fitness in daily activities.
2. Simpler Technique
Sandbag training, while still challenging, is generally easier to learn than more complex CrossFit movements like Olympic lifting. While there are important performance points to coach for efficient and safe movement, the learning curve for sandbag work is easier. Find out how to Sandbag Over Shoulder HERE.
3. Unstable Resistance and Tension Training
One of the most important aspects of sandbag training is its instability. Unlike barbells and dumbbells, which provide stable, predictable resistance, sandbags shift and move as you do. This requires your body to engage more muscles and create overall tension to maintain control during lifts, whether you’re carrying, squatting, or throwing the sandbag. Training with sandbags improves your body awareness and teaches you how to load and move a weight that isn’t centred like a barbell or dumbbell.
4. Versatile Training Stimulus
Sandbags offer a wide range of training possibilities. Heavy sandbags are perfect for low-rep, explosive exercises to develop power and strength, while lighter sandbags can be used for long-duration carries or supersets that focus on time under tension, building muscular endurance and stamina.
Incorporating sandbag training into a workout routine alongside traditional methods like barbells and dumbbells can lead to a more balanced and effective fitness program. The benefits of improved functional strength, better tension and bracing skills make sandbags a valuable addition to any training plan. Want to learn HOW to incorporate sandbag training into your program? Book in for a FREE TRIAL session HERE.