Sandbag Exercises

The sandbags are not used for lower grade primary school pupils although they can be effectively used for upper graders, high school students, adults and gymnastics athletes respectively.

The sandbag weights can vary, and just like dumb-bells it exerts increased strain on the body, so a warm up is required before use. When compiling the practices, we should follow the principle of gradualism and consider the students' previous experience or qualifications.

We can wear a sandbag in one hand, down at the side of the body, or on the left shoulder, holding it in place with the right hand. If possible everyone should get one sandbag.

The appropriate shape for the exercise should be an open line, slightly larger than the whole distance, a column, or a dispersed formation.

First, we can carry out easier, two-handed lifting, swinging or circulating movements, maybe combined with bending knees, hopping or trunk movements, and then we can proceed to teach one-handed movements. Let us make an effort to carry out movements with stretched arms. It is a problem if the wrist is broken when moving a sandbag.

When leading the exercise, our commands refer to a sandbag.

Due to the weight of the equipment, let us keep several breaks during the practice, and put the sandbags down on the floor.