Types of Sand Bag Exercises

Sand bag exercises are a form of resistance training in which sandbags are used to perform conventional lifts, kettle bell lifts, and plyometrics. Since their weight is easily adjustable, and they can move all through the exercise, sandbag exercises have gained popularity in the fitness world.

The following are a few types of sandbag exercises.

Half Moon Snatch

This is a whole body and core-specific exercise. Stand with the bag on the outside of your legs. Squat, and grab the bag by its ends and lift the bag over your head while transferring the weight to your other leg and lower the sandbag to the other side. Repeat back to the original position so as to make a full repetition.

Front Squat Zercher

Holding the sandbag inside the loop of your of the elbows, perform a squat. Since the weight is heavy on the top half of the body, and in the front of the body, gravity will tend to pull you forward. Your lower back, gluts and hamstrings have to stain themselves in order to counteract these forces. This exercise is suitable for people who would like to improve the core and leg strength, as well as bettering the appearance of such areas.

Sandbag Burpee

This exercise closely resembles the standard burpee. Stand with a sandbag at your feet, drop into a push-up position, and do a push-up with your hands on the sandbag. Return to a standing position, lifting the sandbag with you, as you stand up. Lift the sandbag to your chest, and bring your arms under the bag and push it overhead. Lower the weight back down and repeat for the desired number of repetitions or time. It is also a full-body exercise and involves a hint of cardio into the workout.

Besides these three exercises, there exist several other sand bag exercises while others continue to emerge.