Sandbag training has been one of the most powerful methods I've implemented with training my athletes. The various sandbag workouts & exercises have developed a type of strength and mental toughness that is unique to say the least.
Using sandbags has helped with developing explosive power, brute strength, mental toughness and has even reduced injuries and weakness in odd / awkward positions that tend to happen during sports such as the round back position in wrestling, lifting opponents from the ground and moving awkward objects (such as another person!).
Sandbags have gotten our athletes stronger and more comfortable in the "ohhhhh shit" position that would normally injure or render someone else helpless. Mel Siff called this "imperfect training", where you purposely train in an awkward position to prepare the body for the "imperfect" moments that happen in sport.
Check out this video of some of my favorite Sandbag Exercises & Sandbag Workouts that I have found to be the most effective for training our athletes.
[youtube width="640" height="360"]http://www.youtube.com/watch?v=OXPenBWLffg[/youtube]
Here Is A List Of My Favorite Sandbag Exercises:
1. Sandbag Power Clean
2. Sandbag Shouldering
3. Sandbag Clean & Press
4. Sandbag Zercher Squat
5. Sandbag Zercher Lunges (reverse or walking)
6. Sandbag Back Squat / Shoulder Squat
7. Sandbag Bear Complex (Clean & Front Squat, Press Overhead & Onto Your Back, Back Squat & Press Back Over Head, Down to Floor & Repeat! OUCH!!)
8. Sandbag Zercher or Bear Hug Carry
9. Sandbag Get Up
Here is some Video footage of Undergrounders attacking various Sandbag Workouts, Sandbag Challenges & Sandbag Exercises:
[youtube width="640" height="360"]http://www.youtube.com/watch?v=SWDb_awdF0s[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=zP8KOwWtImE[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=CkoNYFIM3NY[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=NK09y21RFGc&feature=share&list=UUqfeXppJ0gH-xMteusTeVEg[/youtube]
You don't need to be a competitive athlete to use Sandbags in your workouts. I was using Sandbags back when I was preparing for my first ever TSC (Tactical Strength Challenge). I used the Sandbag exercises for the development of speed off the floor as well as improving my work capacity.
Give these exercises or workouts a shot and drop a comment below, let me know how you felt after testing these Sandbag Exercises & Workouts.