POWERLINE”™
ie oe
owerLine readers are aware
Of the fact that we like to
incorporate a variety of
implements in our strength-
training program. As long as the tool
ts the criteria of safety, producti
efficiency, multiplicity, and durabil-
there is a good chance we're going
give ita test drive.
Visitors to our weight room - which
houses over a half million dollars in
high-tech equipment — often ask me to
name my favorite pieces of equipment.
Their eyebrows furrow when I point to
our stacks of sandbags and rate them
among my top five picks.
That's right. The good old-fash-
joned sandbag is, in my opinion, one
of the most versatile strength-training
pieces going, We like them so much, in
fact, that we have 30 of them (ranging
in weight from 25 Ibs. o100 Ibs.) and
include at least one sandbag exercise
Gerd
every single training day.
What types of exercises can you per
form with sandbags? Actually, I can’t
think of many exercises that you can.
not perform with them. Take a moment
to think ofall the exercise possibili
ties with barbells and dumbbells, and
chances are that they can be performed
with a sandbay
‘THE SPARTAN SANDBAG:
In searching for the perfect sandb
BY KEN MANNIE Strength/Conditioning Coach, Michigan State University
desig experimented with all
shapes and sizes over the years. We
wanted assorted weights, of course
as well as secure handles that allow
for divergent grip positions. A durable
outer covering is a must, as the bags
take a beating and we've had problems
in the past with ripping at the seams
Our current blueprint calls for a
sandbag encased within a stout outer
shell that is equipped with a sturdy
zipper and padded, rectangular han-
dles on two sides (photo 1),
This assemblage provides us with
an unremitting, multi-purpose
ing tool.
Let's take a look at a short list of
some our favorite sandbag exercises:
LUNGES:
This is a great multi-joint exercise for
the hip and leg musculature. Start by
cradling the sandbag over the arms and
lifting one leg as high as possible in a
bent-knee position (photo 2)
COACH & ATHLETIC DIRECTORPush off of the back foot and step as
far forward as possible with the lead
leg so that the knee is at approximately
a 90-degree angle when the foot hits
the ground (photo 3)
Note the extension of the back
Transfer your weight to the front leg,
and drive upwards to the starting posi
tion, Repeat the sequence with the
opposite leg. We've executed this exer:
cise over varying distances, with the
minimum being 50 yards
SQUAT/PRESS:
In the September ‘03 issue, we
reviewed this exercise in-depth with
the use of a specially designed bar. The
‘same techniques apply when exchang-
ing the bar for a sandbag,
Start by holding the bag in front of
the body at about shoulder level (photo
4),and then squat to a position where
the thigh
the floor (photo 4).
re approximately parallel to
Maintain a flat back position and a
'big” chest. Quite simply, don’t permit
the upper and /or lower back to round
or be pulled forward when executing
the squat. Retrace back to starting posi
tion and perform a front (i.., keeping
the bag in front of the head) military
press just before completely extending
the legs (photo 5).
Return the bag to the starting, posi
tion, pause briefly, and repeat. We like to
perform this exercise in sets of 8-10 reps.
ROMANIAN DEADLIFT (RDL):
Commonly referred to as the straight
or stiff-legged, deadlift, this is an excel
lent mo
ment for the hamstrings and
hip/low back muscle complexes.
Start by holding the bag with the
arms hanging straight down in front
of the body (photo 6). With an ever so
slight bend at the knees, bend over at
the waist while maintaining a flat back
and keeping the head up and eyes
focused straight ahead.
Continue to a point where the back
is parallel to the floor (photo 7), and
then return under control to the start
ing position.
We perform higher reps on this exer-
cise (10-15) which dictate the use of
lighter sandbags. Doing this provides
somewhat of a safety mechanism by
not allowing the weight to compromise
the techniques.POWERLINE
Sandbag Training
BENT-OVER-ROWS:
This exercise targets the upper back
and biceps, while also providing so
indirect work to the forearms. We use
a utility bench to stabilize the upper
body and to sustain the correct back
posture. Start by holding the bag with
the arms extended in front of the body
(photo 8).
Now pull the bag toward the bench
and in alignment with the chest region
(photo 9), pause briefly, and then
return with control to starting position
Reps are usually in the 8-10 range.
STANDING CHEST PRESS:
Start by holding the bag at chest
level and staggering the feet with a
slight bend in the knees (photo 10),
Press the bag straight out with the
arms slightly higher than parallel to
the floor (photo 11). Return to starting
position and repeat.
This is an excellent exercise for the
chest, shoulder, arm, and forearm
musculature, Reps are usually in the
8-10 range
FORWARD RAISE:
A simple, yet very effect movement
for the anterior shoulder region and,
again, a good stressor for the grip mus-
culature
Start by holding the bag with
straight arms in front of the body
(photo 12)
Keep the arms straight and raise
the bag to a position where the arms
are slightly above parallel to the floor
(photo 13).
Pause momentarily in that position,
and then return under control to the
starting position. Again, reps are usu:
ally in the 8-10 range
FINAL REP
We have merely scratched the sur
face here with the possibilities, conve
rience, and versatility offered by sand-
bags. We basically use them as “finish
ers” to our main workouts.
In other words, we might pick one
or two of the exercises described here
and perform a couple of hard sets to
put an exclamation point on the work
ut. However, we also have used them
exclusively in some training sessions.
For instance, we sometimes have
them ready to greet our players as
they exit the fields or courts for a quick
strength-training session of 4-6 move-
ments during times of the year when
it’s difficult to squeeze-in weight-room
sessions. A welcomed sight for them, I
must say
Sandbags? And you thought every
thing has to be so high-tech in the new
millennium
SRC
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East Lansing, Ml 48824 or
ACH & ATHLETIC DIRECTORCopyright of Scholastic Coach & Athletic Director is the property of Scholastic Inc. and
its content may not be copied or emailed to multiple sites or posted to a listserv
without the copyright holder's express written permission. However, users may print,
download, or email articles for individual use.Copyright of Scholastic Coach & Athletic Director (2003) is the property of Scholastic
Inc. and its content may not be copied or emailed to multiple sites or posted to a
listserv without the copyright holder's express written permission. However, users may
print, download, or email articles for individual use.Copyright of Coach & Athletic Director is the property of Scholastic Inc. and its content may not
be copied or emailed to multiple sites or posted to a listserv without the copyright holder's
express written permission. However, users may print, downlead, or email articles for individual
use.