FitShit Is Built to Endure

Any product you’re going to be throwing around in the gym on the regular had better be well-built, and FitShit delivers. Probably one of the first things you’ll notice upon opening your new gear is the zipper. I know it sounds odd, but the zipper itself is double-sewn, and just to be sure, it also has a second layer of snaps to ensure that everything inside the bag stays there.

As you continue to scan the sandbag, you’ll run your fingers over the high quality canvas, and webbing. Again, first impression is that it is spot on, and seems more than capable to handle many a gym beating. Then, you’ll dive into the inner bags that hold the sand. The velcro on the upper flap of these things is no joke. These bags are made out of the same canvas-type material and look plenty stout. Combine that with the super strong Velcro and that sand will stay where it belongs. While I haven’t yet put it through months and months of training, the first impressions for the quality of this sandbag are great.

Give Your Workout Lots of Options

I think this is the best part about the sandbags—they are incredibly versatile and well-designed. One thing that I really love is the scalability you get in a nice, compact package. You get three inner bags that you can fill to your desired weight, which makes it easy to set up different options for your workout. The outer bag itself is listed at 50-110 pounds, and my impression is that it seems more than capable of handling those weights. And the best part? When you are all done, it all fits back into the main tote for easy transport or storage.

What really got me excited, though, are the handles. There are six in all, and their placement makes it easy to do anything from squats and deadlifts to rows and curls. You can do just about any lift you would typically imagine with these bags. It’s essentially a total body workout wrapped up in an easy to handle bag.

Don’t Leave It To Chance

Saving the best for last, FitShit has an actual lifetime warranty behind it. The creator strongly believes in his product and stands behind it for the entire time you own it, no hidden stipulations or anything. If you’re going to spend good money on a product to beat up in the gym, having a lifetime warranty to stand behind its quality is not only reassuring, but also a confirmation of the care that went into its creation. Two thumbs up from me. FitShit sandbags are available at Amazon.

The post Sandbags to Help You Get It Together appeared first on Breaking Muscle.

One of the best things about attending the annual DVRT (Ultimate Sandbag Training) Masters Summit is that I get a chance to spend time with some of the world’s best trainers. We trade ideas about how to apply the Dynamic Variable Resistance Training (DVRT) system into our own training, and how to help our clients to move and train better than ever before.

I have been using the system for four years now, and it has revolutionized my approach to exercise. I know more keenly understand joint movement, muscular sling systems, and how to create functional movement that translates directly over into our daily lives, either as athletes or general fitness practitioners.

There’s More to the Core

We have known now for a number of years that ab crunches are not ideal for core training. They have an adverse impact on lower back health, and work only on primary movers of the body, the larger muscle groups that power our movements. What DVRT does a little differently, is focus on the secondary muscle groups; the ones that stabilize and support these movements, create resistance, and allow us to get our whole trunk strong and active.

It’s time to stop thinking of the core as just a six pack. It’s so much more than that!

After my workout today, I grabbed my USB Core Bag and performed three exercises that are a perfect example of using the full core.

Isometric Lateral Bag Pulls

We have to work on cross-patterning to make this exercise successful. That means working with opposites, so your left foot and right hand are working together actively, and vice versa. If I perform this exercise using my right hand to pull against the outside handles of the bag, then my left hand and right foot are doing a huge amount of work to drive actively into the floor. This will prevent my hips from tipping, and my core has to work really hard to resist rotation.

I chose to keep the bag still in an isometric pull, as I am on concrete. If you are on a softer surface, drag the bag along the floor for about five seconds each side.

Resisting rotation through the body has to happen before we can start adding power to a rotational movement.

Half Kneeling Push Out

By placing the body in a half-kneeling position, we create a level of instability. Before you start the exercise, brace your core and glutes so that the line from the knee on the floor all the way up to your shoulders is solid. Then grip the bag by the middle, and slightly pull apart as you drive the bag straight out in front of your body. Resist the urge to fall to the side, and use your lats to power the bag forward. If you can, hold that bag out in front of you for a second or two.

Stir the Pot

Not an easy exercise at all. Lie on your back with your legs straight out and a few inches off the ground. This will require you to have total control of your core, so if you aren’t quite there yet or you feel this in your lower back at all, simply bend your knees at a 90° angle.

Take hold of the bag by the outside handles and pull apart, which creates activation through the lats. Then make small, controlled circles just outside the line of the body. You’ll have to work hard to resist the body rotating too much, or tipping over to the side. It’s actually a lot of fun!

My good friend Cory Cripe, who is also a Master DVRT Trainer, uses the line, “trainers don’t let trainers do ab crunches.” It’s my job to encourage you to ditch those ab crunches and build a solid, active, and functional core.

The post 3 Core Exercises to Help You Ditch the Crunches appeared first on Breaking Muscle.

With all these great reasons to strength train, it should be shocking to hear that a 2014 review of physical activity in the U.S. by the Center for Disease Control found that only 20% of women met the 2008 federal physical activity guidelines for both aerobic and muscle-strengthening activities. In fact, when you look at the 25-64 age group, the percentage dropped to slightly over 18%. Obviously we are not doing an awesome job of getting women to embrace strength training.

The sandbag is effective for everyone from new trainees to fitness veterans. [Photo courtesy of Jessica Bento]

The Truth Behind Lack of Strength Training

Many women have so much on their plates that it seems understandable that we don’t find more time for strength training, or even exercise in general. This isn’t just a U.S. issue. The Daily Mail reported a Sport England study that stated two million less women than men participate in sport and daily activity. Their reasoning was even more interesting. According to the report, these women are deterred women from living healthier lifestyles because of “…concerns over appearance, ability, and whether they will, as mothers, be judged for putting themselves first.”

As much as hearing such things disheartened me, they are a reality. Fitness professional Amanda Thebe of Fit N’ Chips in Toronto specializes in teaching women how strength training can be empowerment. She sees another issue that goes hand-in-hand with lack of women’s practice of strength training. She says, “Many of my female clients would never set foot in a big box gym and could never enter a floor-space where the grunts are as big as the muscles on the meatheads making them. This is just not their place. It feels unwelcoming and intimidating.”

Believe it or not, no matter how many times women are told online that weights won’t make them bulky, the idea is still very much alive. Fitness professional, Michele Decerio, knows this all too well. “The biggest apprehensions women have about strength training are “bulking up” and fear of injury due to lifting improperly historically. This falsehood is so strongly engrained in the minds of women it may take some serious time and education until we can change it.”

That isn’t to say we aren’t allowed to care how we look. Rather, we need to keep educating women that being strong and looking good can be the same goal. In fact, understanding how we naturally move allows us to build more efficient workouts that create real world strength. Instead of starving ourselves and spending hours and upon hours with ineffective cardio training, women should seek out more effective means of making ourselves stronger, healthier, and yes, that will end with us looking our best.

Many times women are no different than men in that we cognitively know we should be doing more strength training, but just don’t really know where to begin. Annmarie Licatese, who spends much of her day trying to educate women on the empowerment of strength, says that many women she works with are apprehensive, because they are not confident about how to properly incorporate this kind of training.

Sandbag Training at Its Finest

If we are being honest, I can relate. Having been a rather high-level competitive athlete and now a physical therapist, for many years I found that most of my training time actually happened at my tiny condo’s gym. I was definitely busy, but truthfully, I didn’t have interest in dealing with “the looks” or the “crowds.” Although I had a background in health, I didn’t then have much exposure to serious strength training.

My direction started to change when I had badly hurt my back moving a patient. It became difficult to do my job and even to get out of bed in the morning. At that point, I just wanted to regain my life, let alone worry about my looks. Fortunately, things would change for me when I met DVRT and Ultimate Sandbag creator, Josh Henkin. Hearing how frustrated I was by my back injury and how it limited me in so many ways, he asked me to give his program a chance.

I was skeptical. After all, I had tried so many different things, how could this “bag of sand” make much of a difference? But everything changed when, during the first session, Josh got me to squat for the first time in a long time without pain. I needed and wanted to know more.

You might think that the idea of training with a sandbag is a bit barbaric, or lacks sophistication. But, as Amanda Thebe describes, “What in fact usually happens is my female clients get a shock. Working with sandbags is not easy, and it requires impeccable form. All the small cues I feed them matter; they must activate, stabilize, resist rotation, and move with grace and strength.” It turned out that the real purpose wasn’t to just lift the sandbag, it was to teach me about my movement, expose where I was weak, and learn how to be better connected with my body.

The fact that a sandbag isn’t iron can also play a psychological role. As Annmarie Licatese points out, “I think that women find the sandbag appealing because it’s not as intimidating as iron weights. They’re trained to move better, not just pick up heavy weights and put them down.”

Almost a decade later, I’m not only a believer, but I now help design DVRT so that no matter your starting point you can use and benefit from this amazing method. Now, not only do I wake up without low back pain, I am able to do things most guys can’t.

I’m not the only one. The results that so many women have found by using our training method has allowed them to train anywhere that works for them, and the results are astounding.

I have so many truly inspirational stories and the changes we have seen from a strength perspective though have been mind-blowing… This is huge! – Amanda Thebe

So, this is why our approach is so effective for women: the system teaches good movement with an implement that is less intimidating than iron and one that is incredibly versatile. It uses a tool and a program that can replicate the demands of real life, and it is effective for everyone from new trainees to fitness veterans.

More on using sandbags as a strength implement:

Sandbag Misconceptions: The Truth About Sandbag Training

The post Sandbag Training for Women appeared first on Breaking Muscle.

I’ve been a sandbag enthusiast for some time now.The sandbag is a simple, cheap, and powerful tool to improve anyone’s fitness, and it fits in even the smallest of homes, or anywhere else for that matter. However, like any other training implement, its effectiveness depends on a training system that maximizes its strengths and minimizes its weaknesses.

I recently read the book DVRT: The Ultimate Sandbag Training System published by Dragon Door. The book discusses the sandbag as a tool for fitness, and provides an excellent guide to all the basic maneuvers one can perform with a sandbag, including how to put them all together in to a program.

DVRT stands for Dynamic Variable Resistance Training. DVRT is both a book and a system created by author and long-time certified trainer Josh Henkin. Henkin is a sought-after coach, writer, and speaker known for his innovative concepts. However, the work he has created here is more fundamental than innovative, and I mean that as high praise.

As a reviewer, I’m not particularly impressed by puffed up certifications and lofty titles. It’s real coaching that matters. I find claims of “innovation” in a training system typically mean it’s garbage. Henkin, however, has created the opposite. DVRT is simple, foundational, and complete – a program that is the hallmark of a talented coach and definitely worth your attention.

What’s In the Book?

The book begins with nearly thirty pages of discussion on the system of training, the use of sandbags, and other important exercise concepts. From there, it continues on into the exercises, which are laid out in great detail. Then Henkin explains the different programs to use the exercises with to achieve various goals.

The detail for each exercise found in this book is well above the industry standard. Each exercise is discussed at length with as much or more space spent on words as pictures. The pictures don’t just include various steps of a proper lift, but also the improper ways to perform a lift. In fact, some sections include more pictures of how to do something wrong than right. This feature is a huge asset to the majority of readers, and very refreshing to see.

Beginner-Friendly Explanations

In addition to being thorough, this book is also as high in production quality as all Dragon Door books. That makes it a great value, especially for beginners looking to get a lot of information without a lot of distracting publication issues. Henkin recommends light weights and slow progression. Combine that recommendation with thorough explanations and many pictures of how to perform the moves right and wrong (the latter of which is frequently missing from fitness books), and you have a great home system for beginners to moderate-level lifters.

Downsides

The only downside of this book is it occasionally reads like an advertisement for other Dragon Door products, as is the case with all Dragon Door books. Not surprisingly, the first ad in the back is for DVRT certifications and sandbags sold by Dragon Door. This isn’t bad per se, but it is transparent. But hey, at least I can say this is probably the first Dragon Door book I’ve read that had not a single kettlebell exercise (although there is one picture of a kettlebell exercise for comparison, which seems oddly placed and without discussion).

With that said, considering the strengths and weaknesses of the book, it’s a great guide for novice and intermediate lifters. Sandbag training in general is a great option for people who want to train at home but don’t have a ton of space, money, or experience. Sand doesn’t hurt when you drop it on your toe during the learning process.

While advanced lifters won’t find anything new in this book, everyone else will find one of the most thorough guides of its kind, with a lot of discussion of the system as a whole, and nothing overly complicated. Henkin himself notes that he wanted to create something that didn’t just suit athletes, but also made the average man and woman healthier and fit. Many people will enjoy and learn from this solid offering. It’s a great guide with the perfect implement for the target audience.

“DVRT: The Ultimate Sandbag Training System” is available for $34.95 at DragonDoor.com.

The post “DVRT: The Ultimate Sandbag Training System” (Book Review) appeared first on Breaking Muscle.

It will be mere moments until the lynch mob is out in full force calling for people’s heads, questioning the professionalism of others, and shaming the people involved as much as possible in public forums.

What’s Different About Sandbags?

I am often intrigued by the outrage people show in some of these cases and yet they completely allow others to go unmentioned or without much care. For example, the sandbag – it can be abused, it can be used without care, you name it, and it seems to defy strength-training logic. Yeah, yeah, I am the “sandbag guy,” but I am not here to convince you to use sandbags. In fact, if you don’t know how to use them I’d rather you not!

So, what is my rant all about? Just in the last week I have seen a Division I program allow their lifters to use sandbags with horrifying strength training form, only to say, “Kind of threw technique to the wind, but proud of the effort, ladies!” A separate training facility allowed people to run with sandbags with compromised posture and said, “Hey, it is supposed to be unstable.” Or how about a pretty popular training community that put a DVD out on strength and used correct technique on all implements, except the sandbag? Not to mention a few years ago a prominent strength coach wrote for a major magazine that because sandbags are unstable, there isn’t much technique needed. Wow!

Sandbags Require Technique Like Anything Else

Sandbag training has the potential to be a powerful and unique training medium. However, just like anything else, screw it up and don’t follow the principles and it will do far more harm than good. Why the contradiction in the industry? Why are other implements treated with the utmost respect and sandbag training is regarded with anything but? Maybe it has something to do with the outdated history of the implement. It’s hard to take something seriously as a powerful training method when its history is being a homemade duffel bag with duct tape. Or maybe it’s the fact it’s not iron. When we feel and see metal, we tend to be more aware of our technique and tendencies. However, that non-intimidating sandbag can’t be that bad, right?

A Tool Is a Tool, but They Don’t all Work the Same Way

One of the most damaging popular ideologies is the idea that “a tool is just a tool.” I get what the originators of the saying intended, but the idea has morphed into something much different. I believe the initial purpose of this saying was that the power of a tool wasn’t the tool, but how it is used. Without knowing how to use the tool, the tool by itself has little power. However, that has been changed to people thinking, “If you know how to use one tool, you know how to use them all.”

The truth is, there are movement concepts that are universal, but it is ignorant to think that every tool doesn’t have some unique attribute that has to be considered in its use. Otherwise, there would be no purpose in using different tools in a training program other than pure variety’s sake. While variety may be one reason to switch tools, it should not be the driving force for the use of any tool.

As professionals, or those seeking to achieve great results, we should use our tools because they are the best for solving whatever issue we are trying to remedy. After all, achieving success in fitness is about identifying our obstacles to accomplishing these goals and formulating how to best go about overcoming these obstacles. The right tool is part of that equation, it just isn’t the entire solution. Knowing what one tool does better than another is what helps us provide better solutions. As my colleague Troy Anderson often says, “A hammer and a drill can both create holes in a wall, but the type of hole you need is how you choose the right tool.”

Barbell = Jumprope?

Now before you go off thinking, “Josh, what is the big deal?” The value of any tool comes down to the training effect you can achieve with it. Although sandbags have been around for centuries they have rarely been the focus of fitness and strength training programs. I think most of this is due to the lack of thought provided into programming, progression, and techniques.

Don’t buy it? Let me give you a few more real world factors. In Olympic weightlifting people spend years, decades even, perfecting their technique. Why? It is just a metal bar. It doesn’t move, shift, or have its dimension change. When I competed in strongman, there were specific techniques for every event. From lifting Atlas stones, to cleaning and pressing steel logs, to something as outwardly simple as farmer’s walks. Those who understood these techniques weren’t always the strongest, but they could perform at very high levels.

Seven Minutes to Getting (a lot) More out of Sandbags

So, why wouldn’t sandbag training have very specific means of performance and implementation? In the video below, my goal is to break down three of the most egregious sandbag training mistakes that I see time and time again. If you follow my guidelines you will not only stay healthy, but you will also start to understand why I believe this is such a powerful tool and why dynamic variable resistance training (DVRT) is a system than can be a solution to so many fitness programs.

The post End Sandbag Abuse: The 3 Most Common Sandbag Training Mistakes appeared first on Breaking Muscle.

One of the selling points you’ll hear a lot surrounding sandbag training is that you can make a sandbag out of anything. A gymbag and duct tape will do, or some Ziplock bags inside a backpack. You know, anything. But the truth is while you may technically be able to make some semblance of a sandbag out of anything, it’s not actually very fun to train with. You only have to get a spray of sand in your eyes or glued to your sweaty face a couple times before you start thinking sandbag training is for the birds.

The Ultimate Sandbag takes the problems of the homemade bag and transforms it into a professional strength and conditioning tool. Now, as a disclaimer, I will mention that the creator of the Ultimate Sandbag (USB), Josh Henkin, does post for Breaking Muscle, and I am going to say a bunch of nice things about his product. But I’m not saying them because Josh writes for us, rather Josh writes for us because he consistently puts out quality work, whether it be his writing or his sandbags.

Josh has engineered and continually updated the USB based on his personal experience using it and that of his clients, as well. The shell is easy to clean and is smooth in texture. If any of you have ever rubbed your face repeatedly on something like canvas, you’ll understand the aesthetic and hygienic benefits of a non-abrasive surface that might be smacking you in the face while you’re refining your technique.

The handles on the bags are kind of ridiculous, in a good way. On the bag I tested, which was the Power size bag, there are seven handles. (The larger bags have a slightly different handle set up.) The handles are large, rubber, and easy to grip. Maybe this ruins the “romance” of sandbags for some of you, but me personally, I think grip training can be done more effectively through other more intentional methods rather than by using a badly constructed sandbag.

The Ultimate Sandbag comes in four sizes:

• Core: 19L x 7W, loadable from 5-20 pounds ($69.99)
• Power: 19L x 9W, loadable from 10-30 pounds ($99.99)
• Strength: 27L x 10W, loadable from 20-80 pounds ($129.99)
• Burly: 27L x 13W, loadable from 80-160 pounds ($159.99)

All four sizes are available in black, camo, or pink. I must admit this just makes me want to order the giant Burly bag in pink.

Each bag comes with smaller filler bags to place inside. Depending on how many fillers bags you load and what you load them with, you can vary the weight and behavior of your sandbag, and also change the load quickly and cleanly. You can fill the USB with sand, different types of dirt, packing peanuts, or whatever. USB also sells sets with filler bags designed to hold water, if you want to vary your training even more.

If you’re considering ordering your first sandbag remember that instability is part of sandbag training and you may not need as much weight as you think to illicit change in your body. What I mean by that is, there’s nothing wrong with starting small and we won’t think any less of you for it.

The booklet and DVD that come included with the sandbags shouldn’t be underestimated. There is a wealth of information in these two resources, including movement instruction and workouts. And if that’s not enough for you Josh also has a YouTube channel with over 400 free videos.

Some of you may be into the ruggedness and old-school nature of a homemade sandbag. And, yes, the USB is more expensive than you might want it to be. But if you train with sandbags regularly or are a trainer working with paying clients “old school” can get old fast, and you might want to check out the Ultimate Sandbag instead.

Ultimate Sandbag sets are available at Amazon.

The post Product Review: The Ultimate Sandbag appeared first on Breaking Muscle.

As we’ve come to the end of this series I’m reminded of the words of a great coach whom I once asked about tapering prior to competition. He told me, “There comes a time when preparation, mental rehearsal, and skills practice needs to end. At that point you have to dig in and show the world what you’ve got. In that moment you’ll learn more than you ever could thinking about how you might respond under pressure.”

I think those words are fitting for this final part of the series and the real ethos that I hope I’ve been able to impart. Get through these workouts and you’ll learn an awful lot about sandbag training, your strengths and weaknesses, and exactly what you’re going to need to do to make progress in your strength and conditioning routine.

The Workouts

These workouts are tough and are designed to build from those earlier in this article series. If you haven’t yet completed the earlier workouts or are unsure about your fitness level, then please go back and attempt those first. All of the workouts below have been designed to offer a good mix of both strength and conditioning and could be used as an alternative for your existing met-con or fitness routine.

Sandbag weight targets have been given, but don’t worry if you need to start lighter until you are confident with the exercises. Conversely, as you improve you can add additional weight to your sandbag to increase the challenge.

Workout 1

This workout is a great test of conditioning and upper- and lower-body strength. Ideally you’ll complete it with a sandbag that is around 25% of your bodyweight. Do not underestimate this one. That hill will feel like Everest after twenty minutes.

As many rounds as possible in 20 minutes:

• Sandbag hill sprint (sprint up a 40-60m hill carrying a sandbag)
• Jog back to the bottom of the hill, still carrying the sandbag
• 10 sandbag floor presses at the bottom of the hill

Workout 2

This workout is fast and furious and will test even the best-conditioned athletes. Aim to complete this workout with a sandbag that is 50% of your bodyweight.

5 rounds as fast as possible, rest as needed:

• 150 Skips with a jump rope
• 20 Burpees
• 15 Sandbag high pulls
• 10 Sandbag thrusters

Workout 3

An awesome mix of pulling, pushing, and squatting. Aim to complete using a sandbag that is around 50% of your bodyweight. For the sandbag shoulder squats you should switch sides each round.

10 rounds as fast as possible, rest as needed:

• 5 Gorilla pull ups
• 10 Handstand push ups
• 15 Sandbag shoulder squats

Workout 4

Where possible you should try to complete each round of this sandbag complex without putting the sandbag down. This will help to develop your grip strength and endurance. Aim for a sandbag that is 50% of your bodyweight. To make things even more interesting, give yourself (or your training partners/clients) a 10 push up penalty for each time the sandbag is dropped.

5 rounds as fast as possible, rest as needed:

• 5 Sandbag cleans
• 5 Sandbag push jerks
• 5 Sandbag Zercher squats
• 5 Sandbag good mornings

Workout 5

I really believe that one of the best exercises for conditioning is the load carry, push or drag. This workout also adds in some agility work for balance. Aim to complete this workout with a sandbag that is 75% of your bodyweight.

As many rounds as possible in 20 minutes, rest as needed:

• 100m Load carry
• 20 T-push ups
• 20 Lateral lunges

Workout 6

Agility, power, and strength make this workout a great choice for any athlete interested in improving performance. Aim to complete with a sandbag that is 50% of your bodyweight.

5 rounds as fast as possible, rest as needed:

• 200 Skips with jump rope
• 10 Sandbag shoulder-to-shoulder press
• 15 Toes-to-bar
• 20 Box jumps

Workout 7

A serious endurance challenge, this workout is perfect for long distance athletes and anyone who wants to push their conditioning and muscular endurance to new highs. Aim to complete with a sandbag that is 25% of your bodyweight.

5 rounds as fast as possible, rest as needed:

• 10 L-pull ups
• 10 Sandbag clean and jerks
• 10 Sandbag overhead walking lunges
• 10 Sandbag bear hug squats
• 10 Sandbag snatch

Workout 8

This workout is about as simple as it gets, but sometimes simple is the best thing. Aim to complete this one with a sandbag that is at least 100% of your bodyweight, and ideally without handles.

10 rounds as fast as possible, rest as needed:

• 5 Pull ups
• 10 Sandbag deadlifts
• 15 Push ups

Workout 9

Another brutal strength and conditioning workout that will challenge everyone who tries it. Aim to complete the workout with a sandbag that is 50% of your bodyweight.

As many rounds as possible in 20 minutes, rest as needed:

• 10 Sandbag push press
• 10 Sit ups
• 10 Sandbag back squats
• 10 Pull ups

Workout 10

The real secret to getting through ladders is to persevere through the high repetition rounds, and this workout is no different. Where possible you should aim to complete this with a sandbag that is 50% of your bodyweight.

• 15 – 1 of push ups, box jumps, and sandbag Zercher squats

Complete 15 repetitions of each exercise, then 14, then 13, etc. Do this fast as possible. Rest as needed.

In Summary

I’m a great believer in accessible health and fitness in which everyone can get involved, and I think sandbag training really fits the bill. That’s one of the main reasons I remain so passionate about sandbags as a means of improving your strength and conditioning. Through a good few hundred workouts and coaching sessions I’ve also come to appreciate the unique benefits that sandbag training can offer and firmly believe that it has a place in everyone’s strength and conditioning program.

I hope you’ve enjoyed the series and it’s inspired you to either try sandbag training or further develop it with some of the concepts I’ve presented. Train hard!

Check out the rest of the series:

5 Week Sandbag Workout Program: Week 1 – Get Started

5 Week Sandbag Workout Program: Week 2 – Building Strength

5 Week Sandbag Workout Program: Week 3 – Planes of Motion

5 Week Sandbag Workout Program: Week 4 – Play Time

The post 5 Week Sandbag Workout Program: Week 5 – 10 Killer Workouts appeared first on Breaking Muscle.

Today’s part two is about just that. I am going to show you how using sandbags and kettlebells helps us layer progressions and get people performing more complex drills faster and safer. In order to illustrate this point I am going to talk about three different series in which we can see these implements compliment each other quite well.

Renegade Row

If you hang out on social media long enough or even open up some popular fitness magazines you are bound to see this drill being shown. Usually very badly. Most coaches and lifters love this drill because it feels “hard.” They feel their abs and they are greatly challenged to row the weight off of the ground.

What is the true purpose of the renegade row? We have to understand the intent of the movement in order to determine what makes technique right and wrong. There are three primary benefits of the renegade row.

1. Anti-Rotation Training:

The most common mistake in the renegade row is making it into a rotational exercise. We see people twisting and turning in every effort to leverage themselves and lift the weight off the ground. This is a compensation pattern because most people lack anti-rotational strength.

If this were about rotational training we would want to be in a different position because the hip needs to move more freely and the feet need to pivot. Otherwise the stress is going to be applied to the lumbar spine, which only possesses about 10-12 degrees of rotation.

Anti-rotational strength is crucial in safety and proper core development. Physical Therapist, Shirley Sahrmann stated in her book Diagnosis and Treatment of Movement Impairment Syndromes regarding the true role of the abdominals, “During most daily activities, the primary role of the abdominal muscles is to provide isometric support and limit the degree rotation of the trunk. … A large percentage of low back problems occur because the abdominal muscles are not maintaining tight control over the rotation between the pelvis and the spine at the L5-S1 level.” Therefore, learning to resist forces is one of the best ways to get a truly functional core. In other words, don’t twist!

2. Ground Forces:

One reason we see a great deal of rotation is due to the lack of tension and force the lower body creates. The goal is to drive through the balls of the feet and lock the legs, which causes the glutes to tighten. By really tightening the glutes you will feel your pelvis lock down and that helps prevent movement in the low back. This is the same strategy as pressing overhead in the standing position, so the renegade row is helpful in teaching these principles.

3. Shoulder Stability:

Many people think the renegade row is about the upper back. In a very small way this would be true. However, because we are in such a compromised position, it limits the amount of force the body can create in the upper body. Instead, we are looking at how to create shoulder stability, especially of the “stance” arm. A common compensation pattern is a very subtle move of the shoulder actually rotating into an unstable position. We see this when people try to leverage themselves, causing the crease of the elbow of the support arm to point inwards. Rather, in order to create stability, we want to see the crease of the elbow pointing almost straight ahead.

Watch the video now to learn why the sandbag lateral bag drag is the perfect compliment and regression to the renegade row:

Rotational Lunge

I developed this exercise back around 2006 to address some very specific needs – the first being a terrific example of true multi-planar work. Working in all three planes at once has numerous benefits:

1. More Functional-Based Training:

The word that everyone hates does have a purpose. One way to look at functional-based training is seeing how the body is stressed and moves in most athletic and everyday activities. If we do so, then we see the body is constantly stressed in multiple angles and planes. Even an activity as simple as walking requires multi-planar forces to perform. Yet, in the weight room our actions are largely dominant in one plane, the sagittal plane.

2. Single Leg Eccentric Strength:

Renowned Strength Coach and NSCA Strength Coach of the Year winner, Robert Dos Remedios, says he loves using the rotational lunge to teach athletes how to absorb eccentric forces to avoid knee injuries. He knows the same thing that biomechanics experts Dr. Michael Yessis states in his book Secrets of Soviet Sports and Fitness Training, that one of the leading cause of injury is not being able to absorb eccentric forces. Coach Remedios points to the fact that this is especially true of female athletes who are far more prone to non-contact ACL injuries.

3. Huge Metabolic Effect:

Very few people realize that the rotational lunge is a more complex form of the dumbbell or kettlebell swing. Unlike the Olympic lifts, the lifter doesn’t produce vertical forces, but more of a projection of the weight. Because of the amount of movement the body creates along with the unstable movement of the sandbag around the body, this becomes an incredibly demanding exercise. In fact, we have done anecdotal work that demonstrated higher metabolic output of a rotational lunge at half the weight of that of a two-handed kettlebell swing. This isn’t an implement versus implement comparison, but more of a look at how changing stability can cause huge metabolic results.

If you didn’t watch the video earlier, be sure to watch it now and see how the kettlebell can be a very valuable regressive movement. And for our third exercise progression, watch all the way to the end to our kettlebell and sandbag clean exercise.

If we understand our tools much better we can provide far more specific programs and results to our clients. No longer should we be looking at our tools as “just another tool,” but rather the right tool.

Read Josh’s first article on why you should use kettlebells and sandbags together:

Why and How to Combine Kettlebells and Sandbags (Includes 3 Workouts)

The post 3 Unique Kettlebell and Sandbag Exercise Progressions appeared first on Breaking Muscle.

3 Sandbag Exercises You Should Add to Your Training (Josh Henkin)

Perhaps you already love your training routine, but you want to add in the benefits of sandbag training. Here are the 3 exercises I would add in to any program and why I recommend them.

Book Review: “Sandbag Fitness: The Complete Guide to Sandbag Training,” by Matthew Palfrey (Logan Gelbrich)

For six bucks you can get an incredibly useful book on sandbag training from sandbag guru Matthew Palfrey. This is a discount just for Breaking Muscle readers, so get it while it lasts.

The Most Misunderstood Training Tool: The Sandbag (Josh Henkin)

To create a successful training system with the sandbag we first need to understand what makes it so unique. Instability, dimension, and placement all make the sandbag effective and special.

How to Use Sandbag Training for MMA and Combat Sports (Matt Palfrey)

How to build your own sandbag, advice on buying sandbags, and how to use the sandbags to train specifically for MMA, BJJ, and other combat sports. Spice up your workouts with some sand!

Sandbag Drills: Instability Builds Balance and Strength (Josh Henkin)

The sandbag isn’t just something to throw on your shoulder and run with, it’s a unique tool in developing stability, balance, and core strength. Read on to find out the best exercises you’re missing.

Book Review: “Sandbag Training for MMA Training and Combat Sports” by Matthew Palfrey & Wesley Murch (Tom Kelso)

Designed for MMA fighters, but applicable for anyone – this eBook is loaded with tons of useful exercises. It is straight-forward, well-organized, and surprisingly easy to read.

Re-Thinking Functional Movement: The Sling Systems of the Body (Josh Henkin)

Watch this video and read the article to understand the “sling systems” of the body, what’s potentially missing from your programming, and exercises you can incorporate to address this.

The post 7 Articles For Sandbag Training Fans appeared first on Breaking Muscle.

Sandbags, Seriously?

Despite authoring a couple of books, owning a sandbag training company, and founding the Sandbag Fitness blog, I’ve really only been training seriously with sandbags for four years or so. It all started back in 2008 when I had neither the time nor the money to get to the gym, so I went about getting hold of as much weight as I could for as little money as possible. It just so happens this turned out to be sand. I ended up purchasing 150kg of sand for my garage gym for around £10/$15.

Those first few sessions were tricky and it did take me a little time to get used to the demands of training with the sandbag, but it wasn’t long before I felt as though I was really making some progress. When I did get back into the gym (after about six months of sandbag lifting), I saw 10-15% increases in all of my main lifts. While I’m not trying to suggest sandbag training is some miracle method, if used correctly it can be an excellent way to help you develop your strength and conditioning.

10 Reasons Sandbag Training Is Awesome: 1. It’s Affordable & Accessible

I started sandbag training because I didn’t have the time or the money to get to the gym or purchase any other equipment. My first sandbag was a 25kg plastic contractor bag of builders sand, taped up to seal the holes. Was it perfect? No. Did it get me off my ass and doing something? Most definitely. It also cost me less than £2/$3. As I progressed I started adding these bags into ‘outer’ bags for extra strength and durability – I used an old hold-all and rucksack that I had spare in the house. This degree of affordability and accessibility is important as no one should feel like fitness is something unavailable to them.

10 Reasons Sandbag Training Is Awesome: 2. You Can Do It Anywhere

Sandbag training doesn’t really require any additional equipment or specific location. Sure, there are plenty of additional pieces of equipment that’ll improve your results over time, but you don’t need any of that stuff to get started. It’s also an incredibly portable way to train. I take my sandbag with me when I’m traveling and fill it when I arrive.

10 Reasons Sandbag Training Is Awesome: 3. Be Awesome Rather Than Just Looking Awesome

The bottom line is the vast majority of people who train with sandbags are more concerned with what they can do than how they look. If you walk into a gym with a pile of sandbags in it, you know those people are there to train. Only those in the know will really be able to appreciate that you’re doing superhuman work picking up that nondescript bag. That’s the polar opposite of the guy who picks up the biggest dumbbells and always looks around to make sure people have seen him. It takes real skill to control a sandbag while making the movement look impressive and you’ll probably spend most of your time looking like you’re wrestling an oiled hippopotamus. This is not a good look for posers.

10 Reasons Sandbag Training Is Awesome: 4. It Makes You Feel Like Rocky

I train in my garage in all weather. Plenty of times I have to take a breather because my hands re too cold to grip my already frozen sandbag. Have you ever tried to lift a 90kg frozen sandbag? It’s the kind of thing that makes you pretty focused. I actually like the adversity element that comes with sandbag training. I’m there to get results, to make a real difference and, sometimes, to simply get through it. I don’t care that the other guy is training in a temperature-controlled gym, sipping his energy drink, with access to a whole range of expensive equipment. That guy is Ivan Drago. I’m Rocky Balboa, and I’m going to go the distance (possibly winning the hearts of the Russian people in the process).

10 Reasons Sandbag Training Is Awesome: 5. It Really Does Compliment Other Training Methods

As opposed to a lot of health and fitness ‘experts’ promoting their systems, I’ll just say that sandbag training could be a great addition to your program rather than saying you should drop all that other stuff and do this instead (“no credit card required!”). Yes, you could use sandbag training as your primary form of strength work. I do and it works well for me. But you can also use sandbag training as accessory work for barbell, dumbbell, kettlebell, bodyweight, or any other form of training. Try including some sandbag lifts during deload weeks or during outdoor conditioning sessions like hill sprints. I know plenty of people who have dramatically increased their overhead lifts by supplementing regular barbell presses with sandbag variations, myself included.

10 Reasons Sandbag Training Is Awesome: 6. Unlock A Whole New Range Of Exercises

The nature of the sandbag means you can use it for a range of exercises that are either impractical, or just plain impossible, with other traditional free weights. Sandbag training really comes into its own when you start including exercises like:

• Bear hug squats, step ups, lunges and carries
• Shouldering
• Drags
• Load carries of any variety

10 Reasons Sandbag Training Is Awesome: 7. It’s Unforgiving

The sandbag has a constantly moving center of mass and, more often than not, will make you fight for each and every lift. This does a few interesting things, most notably it gives you a high return on the time and effort you put in. But I’ll be honest right now and tell you a lot of people don’t stick with sandbag training because it isn’t easy and there are very few glossy ads telling you it’s the thing to do. However, like most unconventional training methods it can also yield unconventional results. And sometimes unconventional results are just what you need to move forward.

10 Reasons Sandbag Training Is Awesome: 8. It’s Like Totally Multi-Planar Dude!

While I love biomechanics and sport science, there is no denying it’s often used incorrectly to get you to A) buy something or B) follow a particular method. When discussing multi-planar movement it’s all too common for people to assume that every exercise needs to be performed in every direction for it to be effective. This is just plain nonsense and leads to the kind of programs that steadfastly refuse to incorporate exercises that haven’t literally just been invented there and then. Yes, multi-planar movement is important, but it’s not the be all and end all of athletic training.

Resistance against stress is a great way to work on developing your core strength and multi-planar capabilities. For most people, the ability to resist against movement in the sagittal (forwards and backwards), frontal (side to side) and transverse (rotational) planes is just as important as being able to move through them. The sandbag is a great tool for this as it forces you to control an unstable object through all planes, irrespective of whether you are moving in a particular direction.

10 Reasons Sandbag Training Is Awesome: 9. It Makes You Better At Other Stuff

I’m a big fan of heavy barbell lifting (heavy anything for that matter). And I’ve had numerous conversations with people who are trying to improve their strength that typically raise concerns about their inability to lift as much weight in a sandbag as on a barbell. That’s true, especially when it comes to overhead lifts. But the thing about sandbag training is that it makes you very good at the stuff in between the lifts as well. You get good at the transitions.

You can’t overhead press a sandbag unless you can also clean it up to chest height. If you’re using a handleless sandbag (the choice of the purist) then you’ll also probably have to round back lift it from the floor like an Atlas stone. You may well be pretty tired before you even start your actual exercise and that will really test your mental fortitude. The same is true of many sandbag exercises – there are transitions to accomplish alongside the main lifts. Some would see this as detracting from the program, but I see the opposite. Sure, I like to lift max weight on a barbell from time to time. My sandbag work is something different though. Though I’m loath to say it, as it is always horribly over-used, sandbag training can therefore have a good transference into functional daily activities.

And that leads us nicely onto…

10 Reasons Sandbag Training Is Awesome: 10. Sandbag Training Is Simple (But Not Stupid)

One of the greatest advantages of sandbag training is the intense challenge it can provide. I know I’ll certainly end up dumping the bag after a failed lift far more than I would with a barbell. This has the surprising effect of keeping sessions focused on the work at hand rather than lots of arbitrary additions that don’t really add anything.

One of my favorite sandbag training sessions is 20 ground-to-overhead lifts with a handleless sandbag filled to my bodyweight. It looks simple, even basic, but it never fails to leave me feeling as though I’ve had a great workout. This ethos of straightforward and effective training sums up sandbag training and how I feel about health and fitness as a whole.

Get Yourself A Sandbag

In order to follow the next five weeks of training sessions you’ll need a sandbag. There are two main options here with space for a range of budgets and needs. You can do much worse than starting with a homemade sandbag, just like I did a few years ago. Get yourself an old hold-all, stuff-sack, or rucksack that you don’t mind beating up. The sand you use isn’t that important, but builder’s sand is generally better as it has less dust and normally comes in cheaper. The most basic option is to put a whole bag of builder’s sand directly into your outer shell bag. If you need to adjust the starting weight then just cut open the contractor’s bag, remove the required amount, and tape the bag back up. Likewise you might want to add more sand in this way. You may also wish to create a number of smaller plastic wrapped sandbags to act as incremental weights.

The alternative is to get a sandbag specifically constructed for use as a strength and conditioning tool. On the whole these will be considerably more durable and they will often have additional features such as handles.

The Workouts

Each weekly article comes complete with a selection of workouts for you to try. These will build, week on week, to give you a great grounding in sandbag training and set you on the right course to make some serious improvements to your strength and conditioning. The workouts have been designed to give you a blend of various different exercises and methodologies, so you should aim to give them all a go (so no picking and choosing your favorites, okay?).

Take a day off between each workout and make sure you warm up thoroughly beforehand. As with any new exercise or activity you should try to build slowly to working at full intensity. This will give you the chance to learn the movements and allow you to maintain the quality of your workout.

Workout 1: Sandbag Basics

This workout is designed to give you grounding in the basic techniques involved in training with a sandbag. Use a moderate weight sandbag and take the time to really get a feel for the movements.

1. Sandbag Clean x 10 repetitions
2. Sandbag Floor Press x 10 repetitions
3. Sandbag High Pull x 10 repetitions

Repeat for a total of 3-5 rounds with rest as needed.

Workout 2: Sandbag Strength Session

This workout is focused on developing strength with the sandbag. The sandbag should be relatively heavy and offer a challenge.

1. Sandbag Deadlift x 5 repetitions
2. Sandbag Back Squat x 5 repetitions
3. Sandbag Overhead Press x 5 repetitions

Take 2-4 minutes rest between each set.

Workout 3: Sandbag Conditioning Session

1. Sandbag Get Up with a Sandbag Windmill x 5 repetitions on each side
2. 400m Run

Complete as many rounds as possible in 15 minutes.

Sandbags in Summary

I hope you’ve found the first article in my series on sandbag training interesting and it’s inspired you to try it out (or return to it if you haven’t given it a go for a while). The next part in the series will further develop the theory of sandbag training and build on the practical element with a whole new range of movements.

Check out the rest of the series:

5 Week Sandbag Workout Program: Week 2 – Building Strength

5 Week Sandbag Workout Program: Week 3 – Planes of Motion

5 Week Sandbag Workout Program: Week 4 – Play Time

5 Week Sandbag Workout Program: Week 5 – 10 Killer Workouts

The post 5 Week Sandbag Workout Program: Week 1 – Get Started appeared first on Breaking Muscle.

What do I mean? Many coaches like to brag that their programs are incredibly functional because they squat, they deadlift, they press, and they pull-up. Heck, some even throw in a bit of running, crawling, and handstands. But that still keeps us from really understanding many important aspects of functional movement.

We are definitely better as an industry than we use to be. Instead of seeing purely muscles in isolation, we now recognize more integrated movement patterns that show how we actually create movement. This isn’t a difference in semantics, but takes into the account the powerful role of the nervous system. The intermuscular coordination (how muscles work together to create a movement) that improves with more functionally based movements is what professionals believe creates better development in all around fitness. Yet, we are still missing a great deal of what actually is meant by functionally based training and advancing these strategies.

While the K.I.S.S. method (keep it simple stupid) is a good theory for introductory strength training, adhering to this method exclusively leads to what Scott Sonnon calls the S.I.S.S. method (stuck in stupid simplicity). How does this apply to our world of functionally based training? Most coaches see movement patterns in the following manner:

• Squat
• Lunge
• Hip Hinge
• Vertical Push
• Vertical Pull
• Horizontal Push
• Horizontal Pull
• Rotation
• Trunk Flexion
• Trunk Anti-Flexion/Extension
• Trunk Anti-Rotation

Outwardly, this would seem like a very solid look at strength training movements. That is the problem. We look at movements often as what is done in the weight room and not the demands needed outside of the weight room. While the above is good, it can be much better.

The body really is a complex system made up of many chains. These chains, when they are working well, help us move better, produce more force, and create more speed. However, when there is a weak link in the chain we often don’t address the chains, but rather the muscles and a very general movement pattern.

Let’s talk in more specifics. In phyisotherapist Diane Lee’s book, The Pelvic Girdle, she discusses four important sling system of the pelvic region. A “hole” in any of these systems creates dysfunction and, we can assume, poor performance.

1. Anterior Oblique System: External and internal oblique with the opposing leg’s adductors and intervening anterior abdominal fascia.
2. Posterior Oblique System: The lat and opposing glute maximus.
3. Deep Longitudinal System: Erectors, the innervating fascia and biceps femoris.
4. Lateral System: Glute medius and minimus and the opposing adductors of the thigh

I think it is safe to assume that we really don’t think about these sling systems when most are developing exercises and programs. We think in very broad terms such as the “posterior chain,” but never the specifics of human movement. Again, I am not covering this material because really we are just having a conversation about semantics. Rather, understanding these systems will help us create better exercises and programs. So, let’s look at a few practical examples.

Watch this video and read the explanations below to understand the “sling systems” of the body, what’s potentially missing from your programming, and exercises you can incorporate to address this:

Anterior Oblique System

Basically this system tells us that the obliques help provide stability and mobility in gait. They are both important in providing that initial stability during the stance phase of gait and then contribute to pulling the leg through during the swing phase. This system is important in helping the body create more stability as speed increases in activities such as sprinting, but also as important as the body tries to decelerate during change of direction.

Examples of Exercises to Enhance the Anterior Oblique System:

• Staggered Kettlebell One-Arm Swings
• Rear Leg Loaded Sandbag Shoulder Forward Lunge
• Split Stance Around the Worlds

Posterior Oblique System

This system is also seen most commonly in gait. Where the glute max of one hip works with the lat of the opposing side to create tension in the thoracolumbar fascia. The action of these muscles along with the fascial system is thought to both fight the rotation of the pelvis that would occur during gait as well as store energy to create more efficient movement.

Example of Exercises to Enhance the Posterior Oblique System:

• Drop Step Bent-Over Row with Load In Opposing Hand
• Cable Rows from Split Position
• Half Kneeling Press with Load in Opposing Hand

Deep Longitudinal System

The DLS uses both the thoracolumbar fascia and paraspinal system to create kinetic energy above the pelvis, while the biceps femoris acts as a relay between the pelvis and leg. What is also important to note is the relationship between the biceps femoris and anterior tibialis. This relationship is both to create stability and help build as well as release kinetic energy to help more efficient movement.

Examples of Exercises to Enhance the Deep Longitudinal System:

• Deceleration Step Deadlift
• Walking Lunge with Balance Step
• Walking Sled Pulls

Lateral System

Very simply, as the name implies, the lateral system provides lateral stability. Not to be confused with lateral motion, the lateral system is often used to create stability in the pelvis during walking, stepping, etc. Often we overlook this system and it may be very unwise, as it may lead to issues such as Trendelenburg gait. Trendelenburg gait has been linked to many other issues, such as pain in the hip, poor knee tracking, and possibly issues with ankle sprains and increased ACL incidences in female athletes.

Examples of Exercises to Enhance the Lateral System:

• Split Stance Medicine Ball Chest Passes
• Kettlebell Off-Set Rack Loaded Step-ups
• Sandbag Rotational Lunges

Understanding the body is how we ultimately create more specific programs for our clients as they progress from the foundational movement patterns. Where most programs go wrong is they train the body for the weight room and not life.

References:

1. Lee, Diane, “The Pelvic Girdle: An approach to the examination and treatmet of the lumbo-pelvic-hip region”: Churchill Livingstone, 1999, Toronto, Canada

2. “The Outer Unit” www.coachr.org. Paul Chek

3. Hamish R Osborne, John F Quinlan, and Garry T Allison, “Hip abduction weakness in elite junior footballers is common but easy to correct quickly: a prospective sports team cohort based study”, Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology 2012, 4:37 

The post Re-Thinking Functional Movement: The Sling Systems of the Body appeared first on Breaking Muscle.

Of course it is more than just throwing a sandbag into your routine and expecting magic to happen. Just like any other form of strength training there has to be reason and purpose. That is why I selected three of what I have seen to be the biggest impact sandbag training drills from our Dynamic Variable Resistance Training program.

Bear Hug Squat

This exercise looks so simple that many completely underestimate its ability to have huge impact in a variety of means. Most coaches are shocked that when using appropriate loading (men: 140-160 pounds, women: 80-110) that this can be such a great strengthening exercise for the entire body. This comes from the fact the upper body is integrated to a high level into the exercise, but not to the degree that it becomes a large limiting factor. The range of motion the Bear Hug Squat allows for is also unparalleled. Where a lifter must typically already possess great flexibility to perform a drill, the Bear Hug Squat helps build that flexibility.

When you combine all these factors you have an exercise that will improve pulling exercises such as deadlifts and cleans, as well as power movements such as box jumps and other plyometrics. How to get the most out of it?

• Use a tempo of five seconds to lower yourself into the deep squat.
• Instead of the five second eccentric, use a four second pause at the bottom and try to explode. This removes momentum and will activate the hamstrings and glutes.
• Make sure to use the lats to create a very stable foundation.

Rotational Lunge

One of the most unusual of sandbag training drills, the Rotational Lunge completely changes how we see strength exercises. Where most lifts are relatively predictable and the movement of the weight is easy to groove, the Rotational Lunge is the complete opposite. The Rotational Lunge is a high velocity exercise that has the lifter work from an unstable body position with a weight moving at a high speed. Additionally, the weight moves around the body, not in a normal “up and down” trajectory.

The term “rotational” is referring to the movement of the sandbag around the body, making this a very powerful anti-rotational movement. The velocity and leverage that the sandbag creates requires a great deal of deceleration strength, so if programmed right, the Rotational Lunge can be not only beneficial for strength and metabolic training, but injury resistance as well.

How can you get more out of the Rotational Lunge?

• Even though we often teach the Rotational Lunge as a swing type movement, you can also slow down the speed and use higher loads to create more of a very unique deadlift type of training. (Men: 80-100 pounds, women: 50-70)
• Going high velocity and think you got it down? You don’t have to even move up in weight to create a new challenge. Simply take the same weight into a larger sandbag. This will create new levels of instability due to the increased movement of the sandbag.

Half Moon

If you are looking to use sandbag training to enhance other training then you don’t want to just replicate the lifts you do in your typical training. Instead you want to “fill in the holes.” Meaning, perform movement patterns and load the body in ways you don’t with your standard training.

The Half Moon, like the Rotational Lunge, definitely fits the bill. One of the greatest weaknesses in most strength training programs is the lack of working in different planes of motion. The old saying, “if you don’t use it, you lose it” is very true about our bodies and its ability to produce movement. Working in different planes is how you become more “functional” as the coordination and emphasis of different muscles change.

One of the most neglected planes of movement is the transverse plane. Rotation is important for increased performance, but also preventing injury. Most sporting actions require varying levels of rotation, yet strength training is often only very linear. That means our training is not as functional as we think. Most disc injuries also occur in flexion and rotation, so teaching lifters how to properly rotate is key in long-term back health and injury prevention.

While some coaches throw in some token medicine ball or cable chopping actions, rarely is this movement prioritized. The benefit of the Half Moon is that we not only have the acceleration component like medicine balls, but more importantly a strong deceleration phase. Since deceleration is where we see the most injuries, learning to perform this phase of training in another plane of movement is critical.

How do you get more out of the Half Moon?

• Since rotation (especially explosive rotation) can be challenging to learn, we can change the load by not just how heavy we lift, but how high we lift the sandbag.
• Instead of quickly rotating from side to side, pause for a two count in between repetitions to remove some momentum and focusing on starting strength.

Hard to believe just three drills could justify the use of sandbags, but these aren’t your ordinary drills. Truth be told there are many others, but I want you to actually use some of these drills. We can talk theory all day, but feeling and seeing the impact of these exercises will open your mind about the possibilities of sandbag training. Don’t take my word for it rather one of the industry leaders, Alwyn Cosgrove, who recently wrote, “the future of resistance training is likely to be asymmetrical and ‘alive.’”

The post 3 Sandbag Exercises You Should Add to Your Training appeared first on Breaking Muscle.