3 Sandbag Exercises for a Stronger Body
Whether you are on the race course or going through your daily routine, your body does not move exclusively in a straight line.
On the race course you need to be prepared to perform any challenge that’s thrown your way, twisting and turning as you crawl, carry, jump, run, and climb your way to the finish line.
In life, it’s no different. You need to move in any variety of ways as part of a daily regimen, from playing with the kids to doing chores around the house and yard.
This is why it’s essential to exercise in various planes of motion. Using a Spartan Pancake not only enhances the effort but also strengthens the muscles being used effectively and efficiently.
Include these three exercises from the Spartan Strong group fitness class in your workout to increase total body strength and improve functional movement:
- Crab Throw Overs
How to do it:
Position your body in a “crab” stance where your hands are placed of the ground directly under your shoulders, hips are lifted and your feet are firmly planted into the ground. With the Pancake placed on one side of your body reach across and grab it with your opposite hand. Lift it off the ground and place it on the other side. Perform the same movement this time moving it back to the original position. Continue to perform this exercise making sure to get some hip rotation on the pull.
Continue this pattern for a total of 1 minute. Recover for 30 seconds then repeat another 2 one minute rounds with 30 seconds of recovery in between.
- Halo Chop
How to do it:
Begin standing with your feet shoulder width apart, holding the Pancake on one side of your body close to the hip. Move the Pancake up and across the body towards the opposite shoulder. Once the Pancake is at the shoulder move it around the back of head and bring it back across the body to the opposite side of where the exercise began.
Continue this pattern for a total of 1 minute. Recover for 30 seconds then repeat another 2 one minute rounds with 30 seconds of recovery in between.
- Lateral Lunge with Pancake Press
How to do it:
In a standing position holding the Pancake at the chest, initiate the movement with a lunge to the right while at the same time pressing the Pancake directly out away from the body engaging the shoulders. Return to starting position this time pressing the Pancake overheard. Repeat the same sequence of movements going to the left.
Continue this pattern of alternating lateral lunges with a Pancake press for a total of 1 minute. Recover for 30 seconds then repeat another 2 one minute rounds with 30 seconds of recovery in between.
Spartan Strong brings the ethos of Spartan Race to a studio group fitness class. The program is a Featured Format Class at Life Time Athletic Centers and can be found at a growing number of other gyms and studios.
Alex Islay, Life Time Athletic, Signature Program Lead for Spartan Strong.
