Sandbag Training for the Lower Body

sandbag trainingSandbag training is a fun and affordable way to give your lower body a challenging workout.  If you want to incorporate sandbag training into your routine start by mastering theses basic exercises.

Sandbag deadlift

Deadlifts are a great exercise for the hamstrings, glutes, back and core.  They also happen to be one of the most demanding strength moves.  In fact, deadlifting burns more calories then almost every other lift.

  1. Stand so that your feet are touching the sandbag, feet should be shoulder width apart.
  2. Keep you spine neutral as you hinge at the hips and bend your knees slightly so that your shoulder are directly over the sandbag.
  3. Grip the bag with straight arms, brace your abs and keep the spine neutral.
  4. Exhale, lift the bag from the ground by extending your hips while maintaining the natural curve in your back. Do not flex the spine the movement should come from the hips.
  5. Once you are in a standing position, inhale as you reverse the movement and bring the bag back to the ground.

Sandbag goblet squat

Squats are a great exercise for toning the lower body.  The Goblet style hold places the weight of the sandbag up high on the body.  This placement will give your core a good workout along with the muscles of your thighs and glutes.

  1. Stand with your feet beneath your shoulders and hold the sandbag up in front of your chest with both hands. The elbows should be near the chest.
  2. Inhale, and lower your body like you’re sitting down in a chair.  Keep the back neutral, chest up and core engaged.
  3. Lower your body until your thighs are at least parallel to the ground.
  4. Keep your torso stiff as you exhale and press your body back up to standing.

Sandbag walking lunge

The sandbag walking lunge will challenge your balance by placing the weight of the sand bag on one side of the body.  Pay special attention to your posture, make sure you are not leaning to one side.

  1. Place the bag over one of your shoulders in a fireman’s carry.
  2. Step out with your lead leg, bend your knees  and lower your hips, keep your torso erect with your shoulder directly above the hips. Don’t let your lead knee come over your toes.
  3. Inhale and keep the spine neutral as you rise up.
  4. Step forward with the back leg, and lower back into a lunge.
  5. Executing this exercise on both legs completes one rep.

Sandbag side lunge

The sandbag side lunge is an excellent way to practice moving in a different plane of motion.  If you are not use to moving laterally you may need to use a lighter sandbag until you have mastered this move.

  1. Stand with your feet beneath your shoulders and hold the sandbag up in front of your chest with both hands. The elbows should be near the chest.
  2. Step your right foot out to the right, bend your right knee while keeping the left leg straight.
  3. Keep you spine neutral and lower your body until the right thigh is parallel  to the ground.
  4. Exhale, extend through the right knee and hip to bring the right leg back up to standing alongside the left leg.
  5. Then step in opposite direction and do a lunge with the other leg.



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