So you're looking to sculpt a lean physique, but still looking to pack on muscle?

Look no further than Sandbags and Powerbags,  two of the most functional, versatile options around.

Throw it, Swing it, lift it, Grapple it, use it indoors, use it outdoors,  these heavy bags can really be used to benefit a wide range of training goals.

Versatility is so important when choosing fitness equipment, and not only are Sandbag materials easy to gather, making your own makes them very cheap indeed!

You can make them specifically for your own ability and goals, for instance you can make lighter ones if you are looking for higher rep Muscular Endurance work, or go heavy and work on Strength and Power.

Sandbags and Powerbags have an unpredictability when used for training. This is due to the weight being able to move while you are performing a move, so takes a huge amount of stabilisation and grip strength to correct it. This will translate into more functional strength and improvement your grip.

Sandbags and Powerbags are currently being used in most of the top Strength and Conditioning gyms, plus on top level rugby pitches and by the army.

This is why...

The main benefits of Powerbag / Sandbag training include;

Improved Muscle Strength - Adding variety to your workouts and challenging your body in a different way will bring great gains and break plateau.

Improved Functional Strength - These bags can be awkward as hell, as you have to react to shifts in momentum,

Improved Grip Strength - Due to the awkwardness, Forearms and Grip strength will really improve,

Huge Calorie Burn - Sandbags will easily deliver a whole body workout. Due to the complex training,

you will hit many muscles at once, raise the pulse and really shed some calories!

Versatility - These can be used to improve muscular endurance, Strength and Power, and can be designed to work all three in a single session.

Building your Sandbag

There are many good free online resources to help you contruct a Sandbag.

Here is a particuarly clear and concise step by step guide :

http://www.rosstraining.com/sandbagconstructionkit.pdf

Sandbags can generally be constructed for heavy duty use for around £20-25.

Alternatively, you can buy a Powerbag (www.powerbag.com) which are a smarter version, whilst still being very heavy duty.

The Big 5 - Exercises to Shed Bodyfat and Increase Lean Muscle Mass

The five big exercises I've chosen for my Workout are as follows;

Power Cleans,

Multi Directional Deadlifts,

Shoulder Throws,

Front Squats,

and Travelling Press Ups.

These five big moves will hit all the major muscle groups, while including some plyometrics for pure power work. This workout is very effective as a circuit, particuarly if you are lacking on time but want to work every muscle group before leaving the gym. I've added some movement to the Deadlifts and the Press Ups so we can really challenge the muscles from another dimension, this left me gasping for air!

Please check out the video for guidance of how to perform each moves, and enjoy either making your sandbag, or training with your powerbag.

Grab a bag and have some fun!

Willpurdue.co.uk

With thanks to www.imageri.com