Sandbag Training

I came across sandbag training exercises for leg strength a whileago and have incorporated this method of exercise into my workouts. So far the results have been very positive.

To be honest, at first I thought I was walking into another gimmick... thinking "ya right"; however, the more I investigated this method the more I found a greater sense of balance, strength and proprioception ("proprioception"- is the body's ability to know its place in space at an unconscious level).

So... what is so special about this method of exercise?

As compared to other implements, this piece of equipment does not hold the same shape during lifting. The shape changes as well as the distribution of the load.

Naturally this teaches body awareness, proprioception and coordination. Simultaneously you, increase strength.

Young soccer athletes benefit from this method of exercise when they need to get "stuck in" in a game. The opponent's body is almost like the sandbag the athlete is lifting. It is an outside force challenging the athletes center of gravity.

The key to these sandbag exercises is the movement or shifting of the sand in the bag during the exercise.

The sandbag is more challenging to handle at 50lbs than a barbell at the same weight!

The sandbag is similar in nature to a medicine ball as they both provide an implement for counterbalance.

Sandbag squats and single leg sandbag squats are just some examples of exercises that benefit young soccer players for power, strength and endurance. The sandbag is good for performing more complicated lifts.

Here is an example of a single leg overhead press. This exercises is great to enhance balance, coordination and strength of both the lower and upper body.