Sandbag Training for Incredible Gains, Strength and Definition

Guys can benefit with the sandbag exercises discussed in this article by increasing the weight limit. Since this entire website is dedicated to women fitness, we are going to talk about some sandbag exercises for women, which can ultimately help them not only reduce extra fats, but also shower them with curvy well defined looks.

Strength and Conditioning Courses – Sandbag Exercises for Women:

We will start with shouldering. As part of your sandbag training course, shouldering exercises involve carrying the sandbag above your shoulders, all the way from the floor. This exercise is unusual for women but it is extremely rewarding.

What you need it a lightweight sandbag; something that you can easily lift for multiple reps. With the sandbag lying on the floor, bend your knees a little and lift it in the deadlift exercise motion. While doing so, your lower back muscle will gain strength. As soon as the sandbag is chest level high, lift it above your shoulders, with your arms stretching over your head. Drop the sandbag and repeat the exercise for 10 – 12 repetitions.

The next exercise is your squat routine. You will be replacing the conventional rod with a sandbag, since it is easier to carry and it gives shock to the targeted muscle groups. With the sandbag resting at the back of your neck in horizontal position (the same way as you place the squatting rod), you will be doing 15 – 20 rapid situps. These sit ups will be easier to perform because of the small size of the sandbag. Hence, all your focus will be on the muscles, rather than balancing the bag.

In certain gyms, where sandbag exercises for women are given an extra priority, you get to fill your own sandbag with sand. Usually, you’ll be getting a partially filled sandbag, which is to allude to the lightweight. Whatever exercise you’ll be performing, you get to split it into multiple sets. Vary the intensity by filling the bag with sand after each set is over.

Since most of the above exercises are part of strength and conditioning courses, you are not allowed to rest between the sets. The rest interval should be ideally between 20 – 30 seconds. Breathe deeply within each interval in order to quickly stabilize your lungs and heartbeat rate. Then move onto performing the next set.