In the modern world there is a huge number of different sports. Absolutely every person can choose what suits them best, taking into account all the nuances: the initial level of physical fitness, the desired intensity of exercise, their focus and the expected results from the chosen type of physical activity.
Almost every sport assumes that as the athlete’s skills develop, various additional equipment will begin to be introduced into use. Thanks to them, the load increases and, accordingly, the effectiveness of the training increases. One such tool is sandbag.
This weighting device is popular among athletes involved in CrossFit, weightlifting, powerlifting, Tabata, rugby, and many other sports that involve strength training. In addition to the sports field, sandbags are widely used in physical training courses for military personnel, firefighters and police officers.
In our article today we will tell you what this sports device is. You will find out what types of sandbags there are, what you should pay attention to when choosing them, which models are most popular among professional athletes this year. We will also tell you about the pros and cons of this equipment and tell you how you can make it yourself.
Sandbag benefits
Sandbags have many advantages that set this sports equipment apart from others. Among them:
- The unstable form improves the functionality of the entire body. To maintain balance, the muscles of the whole body are used: both small and large.
- The weight of the sandbag can be easily adjusted by decreasing or increasing the amount of filler. By changing the load, muscle addiction can be avoided. At the same time, you won’t have to overpay for new equipment, as is the case with dumbbells, kettlebells or barbells.
- A wide variety of exercises with one sports equipment.
- Low cost for sports equipment of this type. Does not require further cash investments after purchase.
- The sandbag is suitable for training for both men and women.
What are the advantages and disadvantages of this type of weighted sports equipment?
Of course, like any other type of sports equipment, sandbags have their pros and cons. Let's look at each category.
Disadvantages of this type of projectile
During the operation of the sandbag, we identified two disadvantages:
- For a person who is accustomed to working with equipment in which the center of gravity is static, it is very unusual to use this tool for the first time;
- high wear rates. Despite the fact that sandbags are made from high-strength materials, the fabric wears out during use, and accordingly, over time, the tool becomes unsuitable for use. Simply put, the greater the weight of the projectile, the more often it will have to be updated.
Advantages of a sandbag over other types of weighted sports equipment
Now let's look at the advantages of this tool. First of all, experts note that thanks to the use of a sandbag, namely the versatility of the load moved in it, you can work out all muscle groups. Even internal ones. And this allows the athlete to increase his strength, work on coordination and develop endurance.
A very important role is played by the fact that the athlete can independently adjust the weight of the equipment. And the softness and flexibility of the shape of the bag allows it to adapt to the relief of the human body, thereby creating maximum comfort and safety in the training process. Another advantage of this weighting agent is its compactness.
One such tool can replace your weights, barbells and dumbbells, and will take up much less space than all of the above items.
And if you calculate the cost of all the necessary equipment, it becomes obvious that you can save a very decent amount by choosing to purchase one sandbag.
Four types of sandbags
This type of sports weighting material has four varieties:
- bags weighing up to 20 kilograms. Suitable for women and beginners;
- from 20 to 40 kilograms are used by beginners and more advanced athletes;
- bags from 40 to 60 kilograms are designed for strength training and crossfit;
- weights of 60 kilograms and more are used by weightlifters and powerlifters.
The bag itself weighs about one kilogram. Its size depends on the chosen variety (the greater the weight, the more massive the sandbag will be).
Contraindications for training with sandbags
Before purchasing a sandbag, be sure to pay attention to the contraindications for training with this sports equipment. We strictly do not recommend sandbag exercises if:
- high blood pressure;
- rehabilitation after injuries or operations;
- exhaustion after illness;
- urolithiasis;
- fragile vessels;
- diseases of the back, neck, elbows, shoulders or wrists.
Before training, either with a sandbag or with any other sports equipment, we advise you to consult a doctor. This way you will not harm your own health and will be sure of a positive result.
Practicing blows on a pear
Working on the bag is an important part of boxing. Thanks to such training, physical fitness improves, the strength and rigidity of the blow develops, and technique improves.
However, in order to improve all this, and not harm the body, it is important to practice the blows correctly. Let's look at some important tips that will help improve your boxing skills.
We hit, not just push
Everyone, even an inexperienced boxer, should be able to kill a fly on the glass with a punch. Many coaches say so. Even if this expression is a little exaggerated, it means that the boxer’s blow should be biting, “go deep” into the target.
To achieve this, the fist must make contact with the bag (and in the ring with the opponent) precisely when the entire arm, body and legs form a single stable system. Only in this case will the maximum shock impulse be achieved. If the contact occurs when the hand is still in a bent position, that is, continues to straighten, there will be no whiplash. In the end, everything will feel like a push, not a blow.
You need to hit higher than usual
This principle helps to prepare for an opponent who will be taller. Yes, it’s more difficult to deliver such blows, but as everyone knows: it’s hard in training, easy in battle. When performing strikes, the body muscles receive additional stress and strength endurance increases, which will be a huge additional advantage.
Don't forget about your feet
It is the legs that play a very important role in this sport. They are responsible for the quality of movement around the ring, for coordination (flutter like a butterfly). Plus the initial impulse depends on them. This means that the strength and effectiveness of the blow will depend on the legs. Don't lean forward. Always imagine that in front of you is not a bag, but a real boxer. After all, a real person will not forgive mistakes. For this reason, move more, additionally include bending, diving, and the like.
Don't break the pace, stick to tactics
Use combinations of several hits, 4-5 would be optimal. This will help bring them to automaticity and easily apply them in real combat. It is these series that will be best suited, since longer ones during the battle will be ineffective.
Strike often
Training on a bag involves a more intense regime than in real combat. On pears you need to give your all not 80% or even 100%, but 120% or more. Move smartly, imitate sparring intelligently.
All this will help improve and develop techniques. When you get used to hitting a lot, during a real fight you will be able to mobilize all your strength and carry out several good combinations in a real fight. Plus, how quickly you throw a series will determine whether it will “fly” to you in the interval between the strikes or not.
The bag is a real enemy, not just a soulless projectile
Always remember this as you strike. Always concentrate, be unpredictable. This is the only way to successfully attack and defend. Don't blink or take your eyes off the bag while throwing punches.
This will help you concentrate in the ring, because even the most ordinary, most unnoticeable turn can become a signal to the enemy of an impending attack. Yes, and don’t forget that you don’t need to look at yourself in the mirror from the outside, because you can admire yourself and take photos for Instagram after training.
Misconception No. 3: “Plastic handles are convenient.”
In our opinion, this is not the case. Plastic handles limit the grip part. When you're working hard, you don't have time to properly grip the plastic, you just grab. In this case, the best option is when the entire handle is accessible for gripping, and not just the part where the plastic is located. In addition, such handles sometimes break, move out, come off and thereby become unusable. An excellent option is when the handles are relatively wide so as not to cut your palm, but not too bulky so that you can squeeze them in your fist. We, at CANPOWER, have tested different handle designs and now our choice coincides with the choice of foreign leaders in the production of sandbags - compacted sling and no plastic!
Misconception No. 4: “I don’t want to overpay for a brand”
And it's not necessary. Just find your brand. When buying “no-name” you do not know what to expect, and the manufacturer does not, in fact, bear any responsibility. His reputation will not suffer in any way if you receive a low-quality product. It is important for brands that their name is not associated with something negative. Unless, of course, this is an example where a brand positions itself as something very affordable, because such products, as a rule, are not of high quality. Therefore, if the quality and reliability of a projectile is important to you, make a choice in favor of a brand that itself positions such values.
Misconception No. 6: “Fillers are not important.”
Fillers are the most important part of a sandbag, because it is in them that sand (or other filler) is poured. Their quality and strength affect the projectile as a whole. The filler should be made of dense fabric that will not generate dust due to the fact that it allows the smallest grains of sand to pass through. It should have a double closure system to keep the sand securely inside. And it must be sewn with very strong threads so as not to burst during high-intensity training, when, for example, a projectile is dropped on the floor. So, the right filler: strong and dense fabric, the strongest threads, a reliable closure system.
We hope that our article has given you comprehensive answers to the question of how to choose a sandbag and not make mistakes in the process. Have fun training and progress. And let our sandbags help you with this!
All CANPOWER sandbags can be viewed here
Most Popular Brands
Today you can already buy such universal sports equipment for training as a sandbag at a very affordable price in Moscow and other cities of Russia. Moreover, the modern domestic market is dominated by sand bags from Russian manufacturers. Among the most famous brands are Rockyjam sandbag or brands such as Canpower and Monko.
The product range of our company, the Rockyjam sandbag, includes products designed for different types of training, the athlete’s preparedness and the weight the bag is designed to work with. Distinctive features of the Rockyjam sandbag design are:
- Durable military grade material (1680 D);
- presence of a frame;
- strong reinforced threads;
- polyester slings with a high degree of reliability;
- comfortable rubber handles.
The Canpower sandbag, like the bag from another company, Monko sandbag, also has a fairly good quality of material and firmware, but, unlike our similar products, they do not have rubber handles that provide a reliable and very comfortable grip, and the cost of our bags is lower.
In terms of the number of models produced, the championship belongs to Rockyjam and Monko, which cover all possible types of training, from fitness to strongman strength exercises. The only minor difference between these brands is that Monco sandbags are designed for a higher weight.
Exercise 7 – slopes and defense
A punching bag is an excellent opponent because you can practice punches on it. And this “enemy” will clearly not deliver counterattacks.
But this is the insidiousness of training on a punching bag. The thing is that some boxers, having spent several dozen training sessions with a punching bag, then go out with a real opponent. They have a sharp strike, they know how to put force into it, and in general they are durable. But they begin to forget about the obvious things - about their own protection.
The pear does not remind you of something, but the boxer forgets to dodge and defend. Therefore, it will be better if the boxer immediately trains correctly, so as not to remember “obvious things” later.
Criterias of choice
It will not be easy for a beginner to choose the most suitable model for effective exercises without harm to the body.
There are several nuances that you should pay attention to
Weight
It all depends on the athlete’s preparation and his skills and goals. Most sandbags are sold with a standard set of weights that are easily adjustable. We advise you to rely on the opinion of a professional trainer during training in the gym; a specialist will correctly calculate the weight load for an athlete of any skill level.
So, for example, for experienced athletes who are used to working with a 16 kg weight and aim to increase body endurance and burn fat deposits, a sandbag weighing 25 kg (size S) will be the most optimal.
For strength training, developing a strong grip, and for routine work with a 25-30 kg weight, we recommend purchasing bags in sizes M and L (60 and 80 kg, respectively).
Fillers
The most vulnerable part of the sandbag, because it is most often subject to exploitation. Fillers are special bags that contain filler. These elements are closed with small Velcro, which is the main problem of use. Velcro fasteners fail quickly. It is better to give preference to strong zippers instead of flimsy Velcro, ties and buttons.
Matter
Sand in a bag combined with porous fabric can also cause a lot of trouble for the user. Small particles spill out through pores and poorly sewn seams, so dense material will be the most reliable protection. When sewing equipment, strong reinforced thread should be used, and the seams should be securely stitched. Such models are always more expensive, but other options are not suitable for professionals.
Pens
This element must also be made of durable material. There are options with plastic handles, but they are not comfortable, but you can easily get injuries to your palms. In addition, plastic is fragile, quickly fails, and breaks during intense training.
Filler
Inside the fillers there may be ordinary sand, which generates a lot of dust and gets in the way during exercise.
There are models with quartz sand, reminiscent of dispersed crushed stone, which differs from ordinary sand. For more intense loads, fine rubber crumbs are used.
General rules for conducting classes
Professional athletes identify three basic rules for training with a sandbag:
- Overload in progress is more effective than the total load. It is necessary to give your body the incentive to adapt and progress. This means not only constantly adding weight to your apparatus, but also changing the difficulty level of the exercises, and most importantly the plane of movement.
- The hardest part first. Complicated, multi-joint exercises that use the heaviest weight for you should come first.
- Instability of movements. This does not refer to your personal instability, but specifically to the projectile. Instability can be achieved either by moving the center of gravity of the projectile or by changing the load axis from bilateral to unilateral, which will require more concentration and strength from you.
Features of choosing a baby pear
A punching bag that children associate with famous athletes will certainly interest them. Along with the punching bag, they buy special gloves for training. The happy owner of sports equipment will be able to regularly receive a boost of energy, organize competitions with friends, or let out emotions (by the way, in a quite useful way). Adult family members will also not refuse such a warm-up. Depending on the type of fastening, there are 3 types of baby bags:
- ceiling;
- floor;
- wall-mounted
The most popular option is the ceiling projectile. The installation principle is the same as for a chandelier - on a pre-fixed hook. The hanging height of the boxing bag is chosen depending on the child’s height. In addition, it is necessary to buy special devices to adjust the height of the projectile as the child grows.
A tabletop ball with a rebound spring is suitable for the little ones. Its main advantages are its compactness and mobility, since you can remove the product from the table at any time.
A good teenage option is a stretch bag. However, it is only suitable for athletes who have some experience, since a novice boxer, if he hesitates, risks getting an “answer” in the face.
Inflatable punching bags are reliable and safe. They are much more practical than printed ones and are brought into working condition very quickly. The amount of air pumped into the shell depends on the individual anthropometric parameters of the child.
