More Muscle Building with Sandbags-Full Body Development

Sandbag training is great for general conditioning, building muscle and just plain causing pain. Sandbags also have the added advantage of being easy to store, cheap to make and space efficient. But mostly we like them because they provide a kick-ass workout.

Try this workout for a few weeks and see if you aren't stronger and more shredded at the end of it. For a quick example of how to make a cheap sandbag, see this post at MosLadder:

http://www.mosladder.com/2011/11/sandbag-training-super-cheap-and-easy.html

Get a good warm-up before starting these exercises, the following are suggestions:

-Bodyweight squats: x25

-Good Mornings:  x 20

Jumping rope, jogging or walking with a lightly weighted backpack should also be included. Other calisthenic like jumping jacks are another option.

Then:

Front Squats: 3-5 sets x12, 8, 6, 6. The repetitions are dependent on whether you can adjust the weight of your bag or not. If not, aim for one number, OR perform the sets with a maximum of 10 seconds rest between.

Execute the front squat by squatting down and picking up the sandbag, rolling it to your lap.
Next, adjust your hands to wrap around it like a bear hug. Get the bag high enough that it does not interfere with squatting down to parallel.

Squat to parallel, or a little lower. Squat between your legs, keep your back straight. It helps to have the toes pointed ever so slightly outward.

Gravediggers:  3-4 x 12-20. Emphasis on the 20, which would be 10 repetitions on each side. This is a great conditioning exercise that mimics the motion of the 'gravedigger's' shovel as he pitches the dirt over his shoulder.

Start with a lighter sandbag on the floor. Get a good grip on either end, bend the knees a little, flatten the back and give it a little swing between the legs. Swing it up and over one shoulder without letting go.

Forcefully resist the upward motion at the apex of the swing, then bring it back down to the starting position under control. Immediately repeat.

*Note, this is not a kettlebell swing and is not conducive to swinging through the legs, unless it is a very small sandbag.

Row/Underhand Hang Clean: 3-5 sets x 6-8 reps.

Start with a heavy sandbag on the floor. Grip either end and perform a strict bent-over row, holding at the top of the movement for 3 seconds. Now stand up and perform a hang clean. Because the hands should be almost pronated, it is called an underhand hang clean.

To get the bag from the hips to the shoulders, be sure to extend at the ankles, shrug the shoulders and pull with the biceps, in that order.

That's it for this workout, and while there are a million different workout routines, using sandbags adds a serious challenge that will definitely spur new muscle growth, if you work hard and stay at it. Go get 'em.