While kettlebell workouts are great for getting you to your fitness goals and fill a good portion of my training dance card, I don’t ignore other training tools that have been proven to get great results as well.
Say hello to the Ultimate Sandbag designed by coach Josh Henkin.
The Sandbag is classified as a “Live” training implement meaning that it is constantly shifting in your grasp and “Fighting” you every step of the way as long as it is loaded properly and not stuffed to the gills allowing the weight to flow. This forces your body to compensate by recruiting more muscles to perform the exercise. Recruiting more muscles mean achieving a greater metabolic effect resulting in burning more calories
Coaches Mark Mellohusky and Moses Correa participate in and demonstrate the Ultimate Sandbag Savage Squat Test Challenge developed by coach Troy Anderson who inspired us to give it a go.
This was very challenging, intense , exciting and immensely fun all at the same time .
Since Moses is a powerhouse, he earned the privilege of( got stuck) using the old school burly sandbag which was incredibly unstable and fought him every step of the way. I would look over at him and it looked like he was wrestling with a live German Shepherd in the bag, but he adjusted well!
Here’s the Ultimate Sandbag Savage Squat Challenge:
Perform 50 sandbag front squats to a 12 inch high box in 5 minutes with whatever rep scheme you can handle without going to failure. Experiment a little since everybody’s recovery time will be different. I used a repetition scheme of 15, 15, 10, 5, 5 to get to my 50 repetitions
TIPS and GUIDELINES:
Take the time to do a proper warmup before you do this sandbag workout
Approximate Sandbag weights to use based on your bodyweight
Bodyweight under 170lbs – Use an 80lb Sandbag
Bodyweight 171-210lbs – Use a 100lb Sandbag
Bodyweight 210 + – Use a 150lb Sandbag
Perform each exercise safely with good form
Rest as much as you need between repetition sets, but keep it challenging and keep an eye on the clock
If your form starts to falter – stop and rest a little bit more between rounds to ensure proper technique
Keep the exercise area free of obstructions and pay attention to your surroundings and spread out a bit from all participants.
If you can’t get the 50 Sandbag Front Squat reps in the 5 minute window – don’t worry – just keep the clock running until you do and aim to improve next time!
Try to use minimal footwear for greater effect if conditions warrant
Please keep in mind that this is a very demanding total body workout and should not be attempted too often in order to avoid over training.
Give yourself a week minimum before attempting to repeat this sandbag workout challenge and listen to your body – some may need more recovery and some less – we are all different!
The benefits of Sandbag Training are worth checking out if you are interested in performing highly productive and fun workouts that will accelerate your fitness to new heights while promoting a strong and movement rich quality of life!
Blast fat, build muscle, gain insane levels of conditioning, boost your metabolism and feel awesome with this total body workout using one of the best no-nonsense, time tested implements – the Sandbag!
Once again, a tip of the hat (sandbag) to coach Troy Anderson for developing this challenging, intense and results rich total body workout that is a keeper in our fitness playbook!
Stay Well! Take Action! Be Consistent! Train and Eat Smart! Get Rid of the Drains and Pains in Your Life! Value your loved ones and friends and get out and have some active, safe fun!
Seven Stars Fitness