How to Do Sandbag Loading Exercise

When you read the word sandbag, perhaps the image that would most readily comes to mind would be, quite literally a bag of sand. Usually, one of those light-colored, re-used, canvas flour sacks filled with sand and re-sealed at one end. Sandbags have been around for a long time and are used for a variety of purposes. They are used chiefly as bullet-stoppers at firing ranges and war zones, or perhaps to keep the erosive powers of running water at bay. Sandbags are also used for exercise since they are amazingly versatile and relatively inexpensive. Those utilized for exercise look quite a bit different than those found at the firing range. For one thing, the sandbags used for exercise sometimes have handles.

Sandbag loading is a type of exercise that has been around for quite a while but has hovered unobtrusively in the background, out shined by shiny and sleek-looking exercise tools. Sandbag loading is actually an underrated type of exercise. Not only does it strengthen your main lifting muscles like your triceps and biceps, it also utilizes the muscles in your neck, back, legs and abs. Sandbag loading is far more challenging than regular weight lifting because it’s right next to impossible to develop a ‘groove’ when lifting and carrying these things. Every repetition is different from the one before. As a result your body has to work hard compensate and more muscles are needed to stabilize the load.

Sandbag loading is a favorite exercise used by wrestlers and grapplers because it’s a great exercise for strengthening the grip and the back muscles. With sandbags, you’ll have to re-adjust your grip time and time again, sometimes even during mid-repetition. It’s the prefect piece of equipment for a combative athlete. If you’re a budding wrestler or if you simply want to try sandbag loading, here’s how:

Step 1: First, prepare your sandbag. If you want to increase your grip strength, use one without handles. If you find that a bit too awkward, place the sandbag inside a big enough sports or duffel bag. You can also purchase a ready-made sandbag with handles online.

Step 2: Next, find a platform. The platform’s height should be above your waist but below your shoulder level. You’ll be lifting the sandbag repeatedly so start low if you’re a beginner.

Step 3: Stand perfectly straight facing the platform with the sandbag in front of you. Take this opportunity to heave a few deep breaths.

Step 4: Grasp the sandbag at the sides with both hands, gripping firmly. Lift the sandbag up onto the platform in one quick movement without bending your elbows or your back. Bend at the hips.

Step 5: Just as quickly, lower the sandbag to the floor using the same stiff-armed technique.

Do the sandbag loading exercise for about five repetitions at first. In any type of exercise, always remember to start low and go slow. Do the sandbag loading exercise for about five repetitions at first, slowly increasing the number of repetitions until you reach your maximum tolerance. The increase in the number of repetitions should be staggered in intervals of one week or more.

Sandbag loading is not for the faint of heart, or body. If your have any previous spine, hip, or wrist injury, consult a physician or certified workout therapist before attempting sandbag loading.