Got Strength? Here some SB basics to get your body OCR strong.
A great way to boost your overall body strength and maximize your functional power is to utilize a sandbag regimen. Not only will the resistance work your total body, but the variable and unconventional weight/load bearing will engage and work many of the stabilizing and often overlooked muscle groups. This “overall” bodywork approach is a great way to boost your basic strength, as well as give your OCR functional prowess a bump to tackle even the most difficult obstacles.*
Here’s a quick total body SandBag workout to try and incorporate into your training:
Ex 1: SandBag High Pulls
This exercise will work your upper body as well as grip. Simply hold the sandbag in front of you with whatever grip is most comfortable. Use an upward motion and pull the sandbag as high as possible until it’s approximately at chin level. Lower it back down to the original position so that your arms are straight about midsection.
Ex 2: Front Squat > Overhead Press
Hold the sandbag at your chest with your legs about shoulder width apart. Squat down until your legs are parallel or lower to the ground (or as far as comfortable keeping your back strong and straight). Explode upward to a full standing position and raise the bag overhead as much as possible to a full extension.
Ex 3: SandBag Lunges
This will keep your legs burning after the prior exercise. It will also work your core and lateral stabilization, as you are working single leg movements. Place the sandbag firmly on your shoulders, holding as necessary to keep it from riding low on your shoulder blades. Step out with one leg at a time, making sure to keep your knee vertically over the ball of your foot. Step back and repeat with the other leg.
Ex 4: SandBag Situps
This is a great finisher and simple in concept. Simply place the sandbag on your chest area (hold it as you go), and do a standard sit up. Try to force your lower back into the ground for stabilization, bending your knees as well. You can place your feet under a bench or another sand bag to keep them on the ground. Keep the motion steady and moderately fast.