Sandbag Exercises, healthy Sandbag Exercises tips

5 Sandbag Exercises for a Total Body Workout

Are you tired of traditional gym workouts and looking for a challenging yet versatile fitness tool? Have you tried fitness sandbags? These will help you achieve full-body conditioning. It doesn’t matter whether you are a fitness enthusiast or a seasoned athlete; incorporating it into your daily workout will let you experience plentiful benefits. From stability to optimal strength and fitness, it accompanies a number of benefits for your body. Let’s explore here what types of exercises will help you reap the full benefits of fitness sandbags

  • Squats

It is a classic exercise that focuses on your lower body muscles. When you start it with a sandbag, it engages your quadriceps, hamstrings, glutes, and core. To begin with it, you can hold the sandbag in a bear hug position. Remember, while performing squats, keep the sandbag close to your chest. Now make sure your feet are shoulder-width apart and slowly lower your body into a squatting position. While going to the squat position, you need to ensure that your knees stay aligned with your toes. Drive through your heels to come back to the position where you started. Here the uneven weight distribution of the sandbag adds an extra challenge to your workout, forcing your stabilizer muscles to work even harder.

  • Deadlifts

The compound exercise focuses mostly on your posterior chain, which includes your lower back, hamstrings, and glutes. Put the sandbag in front of you on the ground. Now stand with your feet hip-width apart. Make sure your toes are slightly turned out while bending your knees and hinge at the hips. Now reach down to grab the sandbag handles and keep your back straight while your core gets engaged in lifting the sandbag. While doing this activity, extend your hips and stand tall. Now lower the sandbag back down with complete control while maintaining proper form throughout the movement. Along with building strength, this exercise also improves your grip and overall body stability.

  • Overhead Press

The overhead sandbag press is an excellent exercise for targeting your shoulders, upper back, and triceps. Start by keeping the sandbag close to your chest and using a slight hip drive to generate momentum. From there, press the sandbag overhead while fully extending your arms and keeping your core tight and also your lower body stable. Lower the sandbag back down to your chest and repeat for the desired number of repetitions. The sandbag’s instability forces you to use more muscle fibres, making the exercise harder and more effective.

  • Bent-Over Rows

If you are willing to strengthen your back muscles and improve your posture, get a fitness sandbag from a Canada store to do bent-over rows. Begin by standing with your feet at a distance of shoulder-width from each other and holding the sandbag in front of you with a pronated grip (palms facing your body). Hinge forward at the hips while you maintain a neutral spine and slightly bend your knees. Engage your back muscles as you pull the sandbag towards your chest, squeezing your shoulder blades together. Reverse the movement by lowering the sandbag slowly to the ground. This exercise helps to correct imbalances, enhances grip strength, and promotes a strong and stable upper body.

  • Lunges

If you are interested in targeting your lower body muscles and improving your balance and coordination, sandbag lunges are the best workout. Hold the sandbag in a bear hug position, close to your chest. Now step forward with one leg while lowering your body until both knees are at 90-degree angles. Ensure that your front knee stays in line with your toes and your back knee touches the ground. Then push through your front heel to return back to the starting position. Now repeat the complete steps on the opposite side. The added resistance of the sandbag intensifies the exercise to a higher level.

Try the above-discussed exercises with a fitness sandbag and achieve full body conditioning as you maintain your workout routine.