A better workout? You got it in the bag.
A loaded barbell being hoisted might be an impressive sight (Google: "Jackman, Hugh, dead lift"), but one-dimensional moves don't belong in your workout. Barbells and dumbbells are static—sandbags, on the other hand, fight back. Though they appear to be one of the least-threatening tools in the gym, they can humble even the most avid exerciser.
"The sand moves around in the bag as you lift it," says Valerie Waters, who trains Ben Affleck and Bradley Cooper. "It's like the difference between picking up a 50-pound dumbbell and a 50-pound kicking, screaming, writhing child." (Which isn't recommended for your home workout.)
Researchers at the University of Wisconsin-Milwaukee recently found that doing a given workout (equivalent weight, exercises, sets, reps) with a sandbag instead of dumbbells resulted in a significantly higher heart rate and a 10 percent higher calorie burn. And don't be surprised if you feel it in your abs. "All of your muscles—especially your core—have to work harder, because you're stabilizing the weight," Waters says. "It's amazing how intense a workout you can get with just one bag."
Steve Holiner, trainer to Broadway's leading men at Mark Fisher Fitness in New York City, explains what to do when you pick up the bag.
1. Rotational Lunges
Stand with feet shoulder-width apart and hold a handle in each hand, palms facing each other. Step back with right foot. As you bend knees, swing bag outside of left knee, resisting the weight (keep torso facing forward). Reverse, then repeat on other leg. That's 1 rep. Do 3 sets of 8 reps.
Stand with feet shoulder-width apart and hold a handle in each hand, palms facing each other. Step back with right foot. As you bend knees, swing bag outside of left knee, resisting the weight (keep torso facing forward). Reverse, then repeat on other leg. That's 1 rep. Do 3 sets of 8 reps.
2. Clean to Push Press
Stand with feet wider than shoulder-width in a hinge position over the bag. Hold a handle in each hand, palms facing each other. As you straighten legs explosively, bend elbows, flipping bag tight to chest and allowing it to rest on fists. Then press overhead. Do 3 sets of 8 reps.
Stand with feet wider than shoulder-width in a hinge position over the bag. Hold a handle in each hand, palms facing each other. As you straighten legs explosively, bend elbows, flipping bag tight to chest and allowing it to rest on fists. Then press overhead. Do 3 sets of 8 reps.
3. Shoulder Carry
Stand with feet shoulder-width apart and bag lengthwise between feet. Bend knees and hinge forward to grab bag by its middle. Straighten legs explosively and hoist bag onto shoulder. Walk forward for 30 seconds, then switch shoulders and walk back. Repeat 3 times.
Stand with feet shoulder-width apart and bag lengthwise between feet. Bend knees and hinge forward to grab bag by its middle. Straighten legs explosively and hoist bag onto shoulder. Walk forward for 30 seconds, then switch shoulders and walk back. Repeat 3 times.
No comments:
Post a Comment