Sandbag Exercises

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Old 02-Mar-2010
Sandbag Exercises

A typical gym, as seen today, would be equipped with a set of modern and intricate fitness gear, which promise to provide the much desired muscular figure (for men) or the perfect hourglass shape (for women). The weights, dumbbells and medicine balls found in the fancy health clubs and sophisticated gyms are designed in such a way that people do not find it difficult to work out, at the same time, get the maximum benefit. Few decades ago, when such sophisticated equipments were not available, people used to workout with odd objects, such as sandbags, one-arm barbells etc.

When it comes to odd objects for workout, sandbags are always at the forefront, because they are do not cost too much. A typical sandbag gives you most of the health benefits that can be acquired by working out with intricate gym equipments. Sandbags are highly beneficial for building strength and muscles. The best part is that you do not have to enroll yourself into a gym, to exercise with a sandbag - you can workout even in your backyard! So, what are you waiting for? Take a sandbag and get ready to workout for the perfect body shape. Explore some easy sandbag exercises in the following lines.

Sandbag Workouts

Overhead Lunges
Stand straight and hold the sandbag overhead. Now, lock your arms in place. While doing so, ensure that the sandbag is positioned just over the crown of your head. Next, lunge down with one foot forward. Hold the position for about ten seconds. Go back to your original position by driving through the heel of the leg, which was positioned forward in the previous step.

Clean And Press
Place a sandbag on floor. Now, grab the sandbag by its ends. When you get hold of it, try to lift it slowly. While doing so, your hips should be set back and the chest straight. Pull up the weight of the sandbag to your shoulders. When you reach your shoulders with the bag, tighten the torso and hip. Now, bring the bag above your head. Put the sandbag back to its original position and repeat the exercise ten times.

Half Moon Grasp
To do the half moon grasp exercise, you need to place the sandbag on the outside of your legs. Now, crouch down to grab the bag by its ends. Rip the bag at a fast pace, putting in the maximum energy. After the bag reaches above your head, transfer its weight immediately, to the opposite side. Get back to the original position and repeat the exercise five times.

Sandbag Squats
Place the sandbag in the crooks of your arms. By maintaining the position, slowly crouch downwards in such a way that your entire body weight is on your heels. While doing this, make sure that your elbows are up. Try not to let the chest sink down, because it would decrease the effectiveness of the sandbag workout. Get back to your original position, by driving through your heels.

Shoulder Get Up
Lie completely on your back, on the floor. Place the bag on one of your shoulders. Now, bring the sandbag to the opposite shoulder, by rolling it. At the same time, drive your opposite arm into the ground. After doing it, drive yourself up to a lunge position. Try to keep the chest straight. Get to a standing position by pushing through the ground. Return to the original position slowly and repeat the exercise five times.

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