Why the Sandbag is one of the most effective training devices
Training with the sandbag is enormously diverse and varied. You can train with it on all levels and in all directions, while you train with other weights mostly only in the sagittal plane. The training with the Sandbag is characterized by the fact that it uses an unstable weight, which behaves somewhat differently with each repetition. The sand pulls continuously towards the ground and shifts within its shell. The body is pulled into different positions and must stabilize itself. With the Sandbag training you learn to move in all directions and angles stable and train thereby effectively the inter- and intramuscular coordination. This is what makes the training so functional and the movements can be transferred into everyday life. The Sandbag also has a myriad of gripping options that challenge your body in a variety of ways.
What has to be considered when training with the Sandbag?
Basically, it would be advisable if you were to conduct the training under the supervision of a competent trainer or at least have the basics explained to you. It's important that you can do the basic exercises like crucifixion, knee bends or rowing cleanly and stably. Only then does it make sense to start with dynamic exercises like lunges, cleans or rotational movements. Remember also to start with less weight so as not to overburden yourself at the beginning and get into a state of overtraining. It's not advisable to orient yourself to the actual weight of your barbell or dumbbell. The instability of the sandbag is much harder to control and challenges completely different muscle groups. So if you're a beginner, it's enough to start with a weight between 12 and 15 kilograms.
When training you should of course make sure that the weight is evenly distributed in the pool and not heavier on one side than on the other. When training, always keep your back straight and your abdomen tensed to avoid misalignment. It is also important that your upper body, hips and knees do not move.
Before you increase the weight in Sandbag training, you can increase the difficulty by shortening the break length, changing the dynamics, or accelerating the pace of the exercise execution.
Examples for exercises with the Sandbag
1) Exercises with trained sandbag: Squat, Lung, Lateral Lunge
2) Lifting exercises with the Sandbag: Deadlifts, Cleans, Snatches
3) Exercises on the ground with the sandbag as pulling weight
4) Swing exercises like with a kettlebell
5) And many more