Sandbag Training and MMA

When we think of training for a specific sport, we often think of the best way to do so being practicing that sport over and over until we perfect it. While it’s important to know your sport and its specifics, there are other training avenues by which you can obtain improved performance. In the sport of MMA, you may picture focusing on perfecting kicks, hits, etc., but having overall strength is just as important in order to excel in this sport. This is where sandbag training comes in to play.

Sandbag training is used by a wide variety of athletes who train for a plethora of sports. The reason sandbag training is so widely-practiced is because of the benefits it offers. In MMA, specifically, sandbag training is one of the best ways to train because the constant shifting weight of the sandbag is quite similar to the shifting, constantly moving bodyweight of a person. Sandbags are awkward to lift and handle, which is the same situation when dealing with your opponent in MMA.

You can work sandbags in to your current MMA routine to add an extra punch to your workout. You can improve upon strength, agility, speed and power to up your MMA game simply by adding sandbags into your workout. For example, add a sandbag to your sprints. Exercises such as power cleans, thrusters and squats are all total-body exercises that will translate to a better game in the MMA ring, especially if executed while using sandbag training.

Another huge perk of sandbag training, especially for MMA, is that it greatly improves your grip strength. Combat athletes need to fully train their grip strength to be sure they have the upper hand over their opponent(s). The reason sandbag training improves grip strength so much is because the sandbags require activation of different muscles than normal training exercises would, as gripping the sandbag is different than gripping anything else. Whether in MMA-specific training or in the MMA ring, upping your grip strength game will translate to better performance.

No matter your level of experience in MMA, there’s no doubt that adding sandbag training to your routine will help improve your performance. The constant shift of weight in the sandbags will help you prepare for real life MMA fighting. Try sandbag training today and see for yourself!

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Some Basic Fitness Movements Using a Brute Force Sandbag

The sandbag is a large and heavy tool that is used for workout trainings, though some may feel it to be inconvenient to handle effectively, unlike other workout tools which are easier to practice with. But in spite of its unwieldiness, the sandbag has always been proved as a highly useful and effective tool for bodybuilders and sportsmen.

The strength training sandbag is particularly beneficial to all the sports people, whoever needs extra power, body strength and speed for using in their sports. Hence, the gym trainers normally arrange for two types of exercise regimes using the sandbags – one training only for the beginners and an advanced training session for the experienced people. The beginners usually start their fitness regimes with some basic exercises with the sandbags for about 20 – 30 minutes per session, which are also practiced at the advanced level.

 It is generally advised to start a workout regime with a mild and simple warm-up exercise, like jogging or skipping for 5- 10 minutes. Then a beginner should choose a sandbag which he may feel comfortable enough to carry easily during the workout session.

  • Sandbag Clean – In this exercise, the sandbag is initially kept down on the floor and then held tightly in a firm grip, pull it upwards to the chest level of the user who is in standing posture; whereas the hip muscles experience an extension in that region, while carrying out this exercise. The sandbag is then lowered to the floor and the exercise is repeated thrice to complete a cycle.
  • Sandbag Overhead Press – Here the sandbag should be held at the chest level while standing, and then lifted above the head, while keeping the back rigidly straight and the abdominal muscles need to be pushed inside during the performance of this exercise. The shoulder muscles should be fully extended to lift the sandbag above the head and the elbows also should be straightened in the process. Then the sandbag has to be brought back to the chest level and the exercise is repeated.
  • Sandbag Back Squat – The sandbag needs to be placed across the shoulders while in standing position, next the body is lowered to a squatting posture, keeping the chest high, putting the whole body weight over the heels, while the feet are kept flat in the process. The body is then returned to its original position, by pushing up using the hips.
  • Sandbag Lunge – This is a bit difficult exercise which starts with putting the sandbag across the shoulders or over the head. Then one foot is stepped forward and the body is lowered by bending both the knees to a squatting position, while the body is kept straight. Next a step is taken backwards and the body is pushed upwards to standing posture again, to repeat the process by putting another foot forward.
  • Sandbag High Pull –In this case, the sandbag is kept on the ground and lifted forcefully to the chest level, with the powers drawing from the hips and the elbows are pushed high when bent. Then the sandbags are again lowered to the floor to repeat this process.


Different types of sandbags, mainly the Strongman and Athlete Sandbags are easily available now, in different colors, which are used to learn the basic and advanced exercises and thus further develop the muscles and body strength.  Check them out here:

Benefits of Using a Weight Vest with Strength Training

Weight vests are accurately as they sound: weighty vests. These vests are worn over the torso and provide varying amounts of resistance. Two of the most common poundage’s used with weight vests are 20 lbs. and 50 lbs. The primary advantage of wearing a weight vest is for safety preparing. Safety preparing is intended to fabricate muscle, and weighted vest gives simply the perfect measure of safety or significantly all the more notwithstanding your body weight. Since the measure of additional weights that you can put on can change, the power that it can give in your center preparing changes as well. Increments in quality, continuance, power, and additionally in mass are regular impacts of safety preparing utilizing a weighted vest. Convey additional weight amid activity obliges incredible measure of vitality and quality, subsequently the muscles need to adjust to the quickened weight and this prompts build quality. What’s more when the additional weight is evacuated, persistence has progressed. Since the weighted vest can be utilized as a part of a few preparing methodologies, it can help in expanding the force of the activity for an extensive variety of muscle gatherings.

A weighted vest fits onto the whole middle so the weight center is on the abdominal area. The expanded power attempts to reinforce abs and constructs center muscles. An alternate advantage is that most weight vests permit you to include more weight as quality enhances for more prominent workout intensity. Although weight reduction is an optional profit of utilizing weighted vest, still the profit is tremendous. A weight vest does expand the rate of weight reduction exertion in light of the fact that it upgrades the calorie-blazing impact of your activities. The included pounds in a weighted vest include safety and build power your weight-bearing workout, driving your body to work harder and blazing colossal measure of calories than regular.

This is particularly helpful for cardio workouts, running and strolling. A study demonstrated that strolling with a weighted vest expanded activity power and can consume calories of to more than 7 percent.

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Using the Brute Force Adjustable Atlas-Medicine

The Brute Force Adjustable Atlas/Medicine Ball is a very basic piece of equipment, yet with a big spectrum of uses,  as medicine balls can be used even at home making them very attractive. Their utility has long been known as they were used even by Hippocrates over 2,000 years ago both for injury recovery and for physical conditioning, although back then they were nothing more than animal-skin bags filled with sand!

As for the actual exercises, there are plenty from which you can choose from. Many of these exercises are full body, but there are some that focus on specific areas of your body. How many reps and sets you do depends on your target intensity and your fitness level, but for most people doing 3 sets with 15 reps is enough for each exercise. People who put more focus into power, speed, and performance can do 3 sets of 5 reps each excreting maximum force and speed with each repetition.

The last thing I want to mention is safety when using said equipment. It goes without saying that anything which is thrown can potentially act as a weapon, so make sure you have enough room before you start practicing. Preferably you should have a dedicated room for such things, but this isn’t always possible. At the very least make sure you don’t use your medicine ball in the proximity of other people and/or expensive surroundings or the results could be disastrous!

Check out our functional training equipment and fitness sandbags here:

Sandbag Training for MMA

Resistance training is a great way to train for MMA because it builds strength and endurance. You can take your resistance training to new heights with sandbags though. Sandbag training is technically a form of resistance training, but it’s very different from conventional, run-of-the-mill barbell and free-weight workouts. Sandbags are designed to incorporate many different muscle groups into one exercise. So per rep, sandbag training is at least twice as effective as regular strength training.

Conventional resistance training involves exercises that isolate muscle groups. This is great for building showy muscles, but MMA training requires exercises that create the total body strength of a fighter. Since sandbags have a constantly center of mass, training with them keeps many muscle groups active at once. With balanced weights (barbells, dumb bells, etc.), your muscles learn to anticipate the movement of the reps, so the exercises quickly become less effective. With sandbags, on the other hand, a lot of muscle groups are active at one time. They’re constantly staying alert, awaiting the unpredictable shifts in the sandbag’s mass. When the sandbag’s weight shifts unexpectedly, your body is forced to quickly switch to using other muscle groups. This translates well into MMA fighting, as it trains your muscles to respond quickly to “extra” stimuli (like being kicked).

Brute Force Sandbags are also effective in MMA training because they’re harder to lift than barbells and other free weights. You have to adjust yourself to each rep and figure out the best way to lift each rep as you reposition yourself. In terms of helping with MMA, this trains you to handle real loads (like opponents) instead of just weights.

By making your muscles work in a new way, sandbag training also increases your range of motion, which in turn increases your flexibility. Obviously increased flexibility gives you a great advantage in MMA fighting, as it allows you to move faster and decreases your chances of injury.

You can do so much more with a sandbag than with a regular free-weight. The malleability of the bag makes it great for carries, throws, and sprints with extra weight. Like almost all sandbag exercises, these require you to use your entire body. Working your entire body in one exercise is clearly very beneficial to any MMA fighter. Sandbags pretty much allow you to perform simulated MMA techniques when certain exercises are done. In short, training with sandbags is a more natural way of resistance training. The muscle movements involved in sandbag training are a lot closer to real MMA movements than resistance training movements.

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