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Benefits of Sandbag Training

By Peter MacDonald-Brown June 26, 2020

History:
Odd-object training and lifting is nothing new and people have been training and challenging themselves and others for centuries. This was the makings of the sport of Strongman. Sandbag training has been around for hundreds of years and is one of the oldest strength training tools in history. They have been used in structured training as far back as the 1890’s, most notably by Indian Wrestlers.

The Benefits of Sandbag Training:

Sandbags Build Stability and Great For Sports Performance
By its nature a sandbag is difficult to control and has a constantly-shifting centre of mass. Controlling the bag (training with it and throwing it about) it builds strength and stability and has performance benefits. This is awesome for sports specific training. For example sports like Rugby, American football all combat sports and of course strongman/strongwoman. There are few other training tools that are as challenging as a sandbag. Fantastic for things like load carries, sprints, drags and throws - all excellent for anyone who wants to improve sports performance. And the sheer brute strength needed to train with sandbags develops strong shoulders, legs and back as well as other muscle groups.

Real World Strength
Picking up a sandbag has real world applicability. It has no convenient handles to grab and will not sit in the most effective leverage position like a barbell, kettlebell, or dumbbell. Using sandbags can help you learn to brace and stabilise when lifting and moving odd objects, which will transfer into helping you when lifting and shifting objects in the real world. 

Total Body Movement
You can train your whole body with a sandbag. No matter what movement you are doing with a sandbag you will be working your hands and arms, improving your grip as well as you core. Sandbag pick ups and loading and most sandbag movements will also heavily work your quads, hamstrings, glutes, as well as the core and lats. You’ll also engage the shoulders, upper back, biceps, and even the triceps as they act to help stabilise in movements. 

Sandbag Training Can Be Done Anywhere
Indoors, outdoors at home or the gym. Just fill it up and your read to go. 

Sandbag Training is Tough 
If you’re looking for a challenging workout that will build strength and conditioning then the sandbag is the tool for the job.Pound for Pound the sandbag is an incredibly tough training tool to work with people report that they lift 40-50% less then on the same movement with a barbell. it is also awesome value for money and very easy to use.


DisclaimerYou should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. I understand that there is a risk of injury associated with participating any form of exercise.
I hereby assume full responsibility for any and all injuries, losses and damages that I incur while exercising or participating and using any of the information provided by Cerberus Strength. I hereby waive all claims against Cerberus strength, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.

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