- Increase core strength!
- Strengthen the whole body!
- Stop climate change… NOT!
Creating more impulses with instabilitySandbag training is characterized by its instable training weight which moves differently inside the sandbag in every movement. The inter- and intra-muscular coordination (the interplay between single muscle fibers and even whole muscle groups) is improved and the whole organism gets challenged more than when using a fixed weight like a barbell. A study has researched the influence of your own position and stability on neuromuscular training effects. It came to the finding that the exercises that had the highest demands in stability created the highest neuromuscular effects even though the maximum strength was the lowest of all compared exercise versions. This shows that it is not the biggest weight that produces the biggest impulses and that the instability of the training weight has a huge influence on the training effect. Additionally, you can find several handle variations on a sandbag that each create different impulses. And when you disregard the handles and grab the sandbag by its ‘body’ you will have another option that not only trains your grip strength but is also very close to everyday life challenges. Since in your daily chores there aren’t any perfectly formed objects that you have to carry but shopping bags, your kids or the basket with dirty clothes.
Adjusting sandbag trainingBack to the original topic: when you are planning your sandbag training you have to consider the following aspects:
- I can use the sandbag for pushing, pulling, and rotating movements.
- I can use it like a barbell or implement it as a ballistic tool like a kettlebell.
- I can scale every exercise even without adjusting the weight of the sandbag.