BAG A TIGHTER BODY
With a gym tool you never have to queue for
Wanna change your shape? Grab a tool that changes shape too
In gambling-speak, “to sandbag” is to deceive. In workout-speak, the sandbag may be just as sly. A tog bag filled with beach dust? How challenging can that be? Very. For starters, the sand is constantly shifting inside, so you (your core, your legs, your whole body) have to work harder to stabilise that resistance. Then you’ve got all the handles attached to the bag. “The variety gives you endless grip options and movement possibilities,” says certified strength and conditioning specialist and physiotherapist Dr Dan Ogborn, who created this workout. “When you can play around with the way you hold and move weight, you engage new muscles and challenge them in alternative planes of motion, which is key to accelerating your results.” Plus, thanks to its size and shape, this tool also better mimics real-life loads – say, a bag of laundry, a sack of dog food or overstuffed hand luggage – helping you develop functional strength that will translate to any effort, in or out of the gym. Two or three times a week, complete the following circuit: perform each exercise in order as directed, moving from one to the next without resting or dropping the sandbag. Repeat twice for a total of three sets.
Stand with your feet shoulder-width apart and hold the sandbag at shoulder height (A). Push your hips back and down to lower into a squat, keeping the sandbag in the same place (B). Quickly straighten your hips and knees and drive the sandbag up so that your hips, legs and arms are fully extended and the sandbag is over your head (C). Reverse the motion to return to start. That’s one rep; do 10.
Bend forward at your waist and hold the sandbag in front of your shins, feet shoulder-width apart (A). Keeping a flat back, bend your elbows and pull your shoulder blades together to raise the sandbag to your ribcage (B). Reverse the motion to return to start. That’s one rep; do 10.
Rotational reverse lunge Stand with your feet hip-width apart and hold the sandbag with both hands in front of your thighs (A). Step your left foot behind you and bend both knees as you swing the bag to the outside of your right leg, rotating your upper back without arching your lower back (B). Press through your right heel and step forward with your left foot to return to standing. Repeat on the other side. That’s one rep; do 10.
Sandbag clean Stand with your knees bent and feet shoulder-width apart, then bend forward at the hips to hold the sandbag against your shins (A). Explosively straighten your hips and knees, moving onto your toes, and shrug your shoulders as the sandbag moves past your knees (B). Quickly flick the bag upward, maintaining your grip, and catch it on your arms as you lower into a partial squat (C). Stand up to complete the rep. That’s one rep; do 10.
Sandbag bent-over row