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HOW TO GET STRONGER WITH A SANDBAG?

Before any detractors try to knock sandbag training down, there are better options for the squat, namely the barbell. 

Sandbag lifting is less technical than traditional lifting. This is a great plus point for inexperienced people who come into a gym. One of the major benefits of using a sandbag is posterior chain development – everyone knows that a strong posterior chain equals a strong person. It allows you to simultaneously integrate
metabolic
 conditioning and strength
training. The non-cooperative nature of sandbags makes it crucial to use every muscle possible to lift it. 

A sandbag is portable and can be used anywhere, take an empty sandbag on holiday, fill it up each day on the beach, hit a full body workout, and then empty it. No other piece of training equipment allows you to do that. 

So how do you incorporate a sandbag into your training? Pretty much anything you can do with a barbell, you can do with a sandbag. For one month, try substituting all your barbell work with a sandbag. After the month, go back to a barbell. Just see how much easier it will be compared to a sandbag.  

 

Here are some exercises that can do with a sandbag:

  1. Overhead press
  2. Ground to shoulder
  3. Floor press
  4. Bear hug squats
  5. Shoulder squats
  6. Lunges
  7. Shoulder carries for distance
  8. Sandbag get-ups
  9. Zercher holds

 

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