Tag: unstable load training

A Learning Curve With Sandbag Training

by crossfitmomm, posted in CrossFit
Hot crossfit chicks sandbag training unstable load training
Sandbag Training in CrossFit

I’ve recently gotten into training with sandbags, and there’s definitely a learning curve involved in terms of manipulating unstable loads.

This was my workout today:

  • Sandbag Deadlifts
  • Sandbag Cleans
  • Sandbag Thrusters
  • OH Sandbag sit-ups

I finally figured out how to do the thrusters unbroken as well as the overhead sandbag sit-ups, but it took me about a dozen reps each.

Benefits of Unstable Load Training

  • Real world application. You don’t lift evenly distributed weights in real life, such as your coach. Unstable load training forces you to use many different muscles to accomplish this real-world task.
  • Increases grip strength. In the traditional gym, very little grip strength is trained to lift weights. To pick up a sandbag, you build hand and forearm strength naturally.
  • Training different muscle groups. You stand differently, hold the weight differently, shift differently, and have to stabilize when using a sandbag. You can’t help but use more muscles than normal.
  • Builds stability. You have to control the weight in order to move the weight. This gives you practice in balance as well.
  • Challenging and fun. Sandbag training to me is pure joy. Manipulating an uncooperative weight is challenging and fun because of the challenge. You’ll beat yourself up and who doesn’t enjoy that?
  • Builds all around strength. From strong shoulders, legs and backs, sandbags will build your strength like few other things.
  • Cheap and portable. Sand, due to its abundance found around the world, is cheap — especially when compared to a barbell set. It’s also portable, which comes in handy when traveling.

You should try sandbag training if you haven’t. You’ll be surprised at how hard it is and how fun!

CrossFit: How to Fill Sandbags

by crossfitmomm, posted in CrossFit

At my last competition, the Turkey Challenge, we had a WOD with sandbags. I fell in love — so much so I bought two sandbags from Brute Force for myself for Christmas. One I filled with 35 pounds and one with 62 pounds.

Filling sandbags is not as easy as it sounds. Here are the steps and methods I utilized:

crossfit chicks working out during crossfit competition with sandbags
Working out with Sandbags
  • Buy sand (play sand is recommended) from your local hardware store or superstore
  • Fill the filler bags accordingly. A less filled bag is more unstable and will tax your grip and balance more. We used a funnel and a measuring cup that had a pour spout. This enabled us to accurately fill the bags with the same amount of sand.
  • Use a scale. After filling the bags, we would weigh the bags on a scale to make sure they were equal.
  • These Brute Force bags come with military-grade velcro. Velcro the bags and place them in the outer shell bag, shaking to make even.
  • You’re ready to begin!

WHY TRAIN WITH SANDBAGS

Sandbag training is utilized for unstable load training which is the ability to unconventionally move or lift an odd object that is unstable or has an uneven load efficiently. This type of training provides a much more dynamic and challenging training experience. You must engage your body’s stabilizer muscles, building coordinated strength and balance throughout your entire body.

Unstable load training is definitely challenging, no doubt about it. And fun. Once I’m healed from my surgery, I can’t wait to get started!