Happy fall 2017 to you! I hope you had a fun summer. After six years of selling Workout Sandbags, and ten years of using them, it is time for me to speak about the reason for using sandbags for strength training. Also, I will go into some of the how, where, and when of using them.
Why use sandbags for training? There are at least two I can think of. The first is for diversity. Let's say you train mostly with barbells and dumbbells. Or, you may either go to or own a gym that has plenty of strength training machines. Well, those types of exercise are very good. But anyone gets bored with doing the same old type of exercise. So that is the first good reason for sandbag training. Do something different!
The second reason, and what I think is the best one, is that training with sandbags forces the body's prime move and stabilizer muscles to work together as a team. Also, the instability of the shifting sand calls little-used deep muscles, also called stabilizer muscles, into action. These muscles are very important for athletic abilty. So, the use of a shifty bag of sand works muscles that solid weights or machines will not.
So, the goal of your sandbag training is to resemble real-world movements and lifts. You should prioritize the instability of the shiftng sand OVER the weight of it. This means do not overfill your sandbag so that it will not shift. You can certainly make up your own moves and workouts. By all means focus on the moves, not individual muscles.
The good news about fitness sandbags is that they can be used anywhere. This means at home, in a gym or box, in a sports team training facility, or even on a beach on vacation. Most of our clients are home users. But many are gyms, boxes, and sports teams that use sandbags in their commercial facility to both give the client the variety or the instability training they want.
As far as how to use Workout Sandbags, here goes. You can either use them for power training, strength training, or both either at the same time or in either different exercises or workouts. Using a smaller size sandbag to do high reps of an exercise is a good example of power training. Using a larger size sandbag to do low reps of an exercise is strength training. And, possibly the best way to train with sandbags is to mix the two together. You can do one exercise as power training and do a second one as strength training.
When do you use sandbags for your training? I would say often. Not necessarily every workout, but often. Even though as an owner of a company that makes and markets sandbags, I do not always train with them. Sometimes I do bodyweight-only workouts. Sometimes I just run, row, and so on. At my advanced age of 66, I find it best to do a workout every other day. I have been doing this for about 5 years now, and it suits me quite well. If your age does not begin with a 2, (as in 20-something), I highly recommend every other day workouts. This is because our bodies reach their biological peak at age 25. So, if you are a teenager, you are still growing and developing. And that growth and developement needs proper rest and recovery time. If you are 30 years of age or older, your body needs more recovery time. Doing an every other day workout allows you to work out really hard on your workout days. By all means, walk plenty every day. I take my dog for a good long walk every day.