If you’re interested in building strength, muscle, and raw power quickly, but aren’t ready to shell out tons of money for a gym membership or expensive Olympic weights for a home gym, consider sandbag training. Sandbags, the stuff construction companies use to prop up fences and coastal cities to prevent flooding during hurricane season, are cheaply available, and the inconvenience of handling them makes them perfect for tough workouts involving your core and build muscle quickly. Today, too many people take the easy way out. They prefer doing bicep curls with twelve pound dumbbells instead of actually working their bodies. Sandbag training works your body by engaging muscles you didn’t even know you had, leading to rapid functional strength gains, as well as being a great workout for weight loss.
The best part about sandbags as a training tool is their low cost. You can get empty sandbags at your local hardware store for less than a dollar each, and then it’s just a matter of finding sand or gravel or buying cement to fill your sandbag. Once you’ve filled your bag, close the top with a zipper closure (usually found next to the sandbags at the hardware store). Sandbags are malleable and shapeless, so they fit just about anywhere in the house. If you plan to store them indoors, you may want to put two sandbags in your sandbag to prevent leaks. For a permanent sandbag, you can always fill a duffel bag or even use a special sandbag designed specifically for exercise (although they will be considerably more expensive). Whichever you choose, you will have high-quality home exercise equipment at a low price.
Two great primary strength building sandbag workouts can be done in the privacy of your own home that will test your system and build strength and muscle fast. The first is the sandbag propellant. Hold the sandbag up with both hands, one on each side, using your chest to push up and support the bag. Squat down and as you return to the starting position, press the sandbag over your head. Bring it back to the starting position and squat down again. Repeat. Now, because the punching bag will weigh about sixty pounds at most, you need to be doing high reps and high intensity. Doing so will work your shoulders, core, lower body, and chest, all while working up a sweat and increasing your muscular endurance. For an added kick, toss the punching bag overhand instead of just pressing down on it.
Next up is the sandbag burpee. First, get into the push-up position, with the sandbag directed under your head. Perform a push-up and then jump into a squat position. Pick up the sandbag and then step into a sandbag propeller, pushing up with your legs and pressing the sandbag over your head (or, again, even tossing it into the air). Lower yourself back down and return to the push-up position. Repeat, as fast as you can, and you’ll quickly build stamina and build muscle in no time. For a visual example, check out this sandbag burpee video…but be warned, it’s pretty intense!
So, if you can commit to spending a few bucks and taking fifteen minutes out of your busy day, you can have an intense, primal workout that builds power and muscle fast.
