Thread: Sandbag Workout
05-23-2008, 07:27 PM #1
- Join Date
- Sep 2007
- Cocoa, Fl
I just wanted to share this workout I found in this months Men's Health magazine. I graduated from the Fire Academy in December and am currently in Paramedic school, so I try to keep my workouts challenging and hard to keeep my body ready for when I start testing for departments..I do a lot of crossfit, and now after doing this one, I will definately add it to my workout regime, it really works your whole body..
Fat-Burning, Total-Body Sandbag WorkoutThe World's Simplest Workout
Strip fat and strengthen your total body with an unlikely fitness plan used by gridiron warriors
By: Mike Morris, C.S.C.S., Photographs by: Scott McDermott, Workout Photography by: Beth Bischoff As you might imagine, an NFL weight room sparkles with state-of-the-art fitness equipment. But as the head strength coach for the Tampa Bay Buccaneers, I can tell you that our players don't spend their off-seasons with electrodes slapped to their muscles.
No, they're outside carrying, flipping, and dragging sandbags.
I know that sounds like a miserable summer job, but it's also a highly effective training regimen. The ever-shifting shape of a sandbag makes it nearly impossible for you to settle into a lifting groove like you do with free weights or machines. So every workout is unique and challenging. And besides, wouldn't you rather sandbag it outside in your backyard than be stuck inside the gym all summer?
The Sandbag Workout
Your first step, of course, is to bring home a 50-pound sandbag from your local home-improvement store. Any shape will work. Next, use my four pillars of sandbag training below to build a stronger, leaner, and more athletic body. Simply follow the directions and perform the exercises in the order shown. After you've completed all four, rest a minute or two and repeat the circuit a total of 3 to 5 times.
1. Shoulder the Load
Like a power clean, shouldering a sandbag -- lifting it from the floor to your shoulder in one explosive movement -- requires a coordinated effort from your core, upper body, and legs. It also challenges your balance, because the bag's weight distribution shifts as you lift it.
How to do it: Place the sandbag on the ground directly in front of you. Bend at your hips and knees while maintaining the natural arch in your lower back, until you can grab the bag by its sides. In one powerful movement, rise to a standing position and lift the bag to your right shoulder by forcefully straightening your legs, thrusting your hips forward, and pulling the bag with your arms. Reverse the movement, and repeat.
Your charge: Do 6 repetitions to your left shoulder, followed by 6 reps to your right. Rest 1 minute and then proceed to the next exercise.
2. Walk Off Your Gut
With its awkward shape, a sandbag requires you to expend more energy to lift it. But in addition to burning calories, you can also challenge your toughness and increase stamina with the bear-hug walk.
How to do it: Wrap your arms around a sandbag (or hold it overhead) and walk while maintaining perfect posture -- that is, standing tall with your abs braced, chest up, and shoulder blades pulled back and down.
Your charge: After you've completed your 1-minute rest in the first exercise, perform the bear-hug walk for 30 seconds. Then proceed to the next movement in the circuit.
Hold the bag as if you're hugging it.
3. Grip, Row, and Grow
There's no convenient place to grip a sandbag. To hang onto it, especially in muscle-making moves like bent-over rows, you must crush the bag with your hands and pinch it with your fingers. As a result, you'll train all the muscles in your hands and forearms while intensively training both your back and biceps.
How to do it: Grab the bag with both hands and stand with your knees slightly bent. Maintaining the natural arch in your lower back, bend forward at your waist until your upper body is almost parallel to the floor. The bag should hang straight beneath your shoulders. That's the starting position. Now, without moving your torso, pull the bag as close to your lower rib cage as possible. Pause and then lower the bag to the starting position.
Your charge: Do 8 reps, rest 1 minute, and repeat the bear-hug walk before going on to exercise 4.
4. Squat for Strength
Sandbag lifts don't have to be complicated to be effective. And few exercises can compare to the classic squat for building total-body strength and muscle.
How to do it: Stand holding a sandbag in a bear hug. Initiate the movement by pushing your hips back. Lower your thighs until they're at least parallel to the floor, and then press back up. Too easy? Pause for 2 or 3 seconds in the down position of each rep.
Your charge: Perform 5 reps, rest another minute, and do the bear-hug walk again. Then start over with the first exercise.
06-20-2008, 06:54 PM #2
- Join Date
- Jun 2007
a bit more work specific...
I have been carrying it on my shoulder up a ladder to the top of our chimney.
I will carry it up on my right shoulder and sit it on top of the chimney then come down the ladder. I go back up and bring it down on my left shoulder and without stopping take it back up on the left and sit it down again. Do a few cycles of this and you will feel it in your core, and legs!
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