3 Sandbag Exercises Need in your OCR training bag

I am certainly a great believer of sandbag training as a tool or heavily emphasized form of training, I am also a naturalist in that others may want to use sandbag training as a means to improve training they are already doing. Among the great benefit to adding some sandbag training to your strongman, HIIT, or kettlebell workouts, or whatever you are focusing upon in your OCR training.

Of course, it is more than just throwing a sandbag into your routine and assuming magic will happen. Just like any extra strength training, there has to be an intention and a goal. With these three exercises will have the biggest impact on our sandbag training. The tools from our Dynamic Variable Resistance in your Training program.

Bear Hug Squat


Sandbag exercise looks so simple that many simply underestimate its powers to have huge impact in a variation of means. Most coaches and trainers are startled that when using fitting loading, that this can be such an excellent strengthening exercise for the entire body. This comes from the point the upper body is combined with a high level of the exercise, but not to the point that it becomes a huge limiting factor. The range of motion for the Bear Hug Squat provides for is also unique. Where a athletes must typically already maintain high flexibility to perform the exercise, the Bear Hug Squat helps build that flexibility.

If you mix all these factors you have an activity 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 best out of your sandbag training?

* Use a tempo of five seconds to lower yourself into the deep squat.
* Rather of the five second eccentric, use a four-second rest at the bottom and try to blast. This eliminates momentum and will stimulate the hamstrings and glutes.
* Be sure to use the lats to create a very stable foundation.

Rotational Lunge


One of the most unique of sandbag training exercises, the Rotational Lunge totally changes how we see strength exercises. Where most athletes do the movement of the weight is easy to groove, the Rotational Lunge is the total contrast. The Rotational Lunge is a high-velocity training that has the athletes go from an unbalanced body position with a weight going at a high speed. Additionally, the weight shifts around the body, not in a typical "up and down" trajectory.
"rotational" is assigning the movement of the sandbag around the body, giving this a very powerful anti-rotational action. The velocity and force that the sandbag effects needs a great deal of deceleration power, so if programmed wise, the Rotational Lunge can be not only useful for strength and metabolic training but injury protection as well.

Get bang for your time with the Rotational Lunge?

* The Rotational Lunge is commonly a swing type movement, you can also reduce the speed and use lager loads to create added power for deadlift type of training.
* Performing high velocity and think you got it right? You don't have to even move up in weight to create a new provocation. Easily take the same weight into a larger sandbag. This will produce new levels of uncertainty due to the elevated 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. Rather you want to use more muscles. Application, change patterns and place the body in ways you don't with your regular training.
The sandbag Half Moon, like the Rotational Lunge, certainly fits the bill. One of the biggest defects in most strength training programs is the lack of operating in various planes of motion. If you're not working a muscle you WILL lose it. Operating in various planes is how you become more "functional" as the coordination and quality of various muscles change.

The crosswise movement plane is not used in a lot of strength programs. Rotation is necessary for improved performance, but also limiting injury. Most OCR actions expect different levels of rotation, yet strength training is frequently only very straight op and down. That means our training is not as functional as we believe. Greatest disc injuries also happen in flexion and rotation, so preparing athletes how to correctly rotate is key in long-term back health and injury prevention.


Although some coaches force in some kind of med ball or cable chopping movements, rarely is this movement prioritized. The advantage of the Half Moon is that we not just have the acceleration element like med balls, but more importantly a strong deceleration period. Since deceleration is where we see the greatest injuries, learning to work this form of training in another plane of movement is important.

Half Moon for you in your training?

* Since rotation (especially explosive rotation) can be exciting to learn, we can adjust the load by not just how heavy we lift, but how powerful we lift the sandbag.
* Rather than instantly rotating from side to side, pause for a two count in between reps to kill some momentum and centering on starting strength.

Difficult to believe just three exercises could confirm the use of sandbags, but these aren't your ordinary exercises. Honestly, there are many others, though I want you to actually use some of these exercises. Talking theory all day, without thinking and seeing the impact of these workouts will open your understanding about the opportunities of sandbag training for strength and OCR.

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