What A Drag
Posted on 22 February 2017
WHAT A DRAG
When you enter a weight room and lift weights, you are working against gravity. When you push, pull or drag something you are working against another force entirely, friction. In fact, when you use effort to drag something, you are overcoming two types of friction forces; static friction, which is what keeps the object at rest and kinetic friction which occurs when you are actually dragging the object. Ok, so what does this have to do with training? Well, in short, friction is a force that we don’t often try to overcome and adding it to your training routine can make a huge difference in endurance and functional strength.
If you’ve ever watched any football players train or been a football player yourself, you most likely saw them dragging or pushing a weighted sled. This type of training is also popular with runners as it allows muscles to be worked over time and against a load, but has a faster recovery time and lower injury rate than all out running or other types of endurance exercises. Dragging a sled behind you can develop tremendous strength in the legs and lower back, which is of course why runners and football players are often harnessed to sleds. However, there is another reason that this is so popular, especially with the football players, it is correlates directly with what they will actually be doing on the field.
Now take that same idea and move it into the world of sandbag training. The beauty of working out with a sandbag by either pulling or dragging it is the sheer versatility of the workouts and the ability to quickly change from one motion to another. You can fight friction from every direction and build muscle and endurance at the same time. Also, just like the football players, these type of movements can have direct correlations in the real world. Think of a firefighter, who has to drag someone to safety, a soldier that needs to move a warrior out of harm’s way, or a father who has to pull their child out of a car wreck. Training doesn’t just mean getting stronger and adding more muscle, but has practical applications as well.
There are several dragging and pulling exercises that you can do with a sandbag. The Brute Force models make it very easy by coming in several sizes, and having tons of handles where you can either use a hand grip or tie a rope for a dragging/pulling session. One exercise is to do a bear crawl and drag the sandbag with one arm through your legs. You will want to start out straddling the bag in a bear crawl stance, moving forward and then reaching back to drag the bag through your legs. You can either alternate arms or do one arm for so many feet, then turn around and go the other direction with the other arm. Another great exercise is to pull the sandbag towards you, again using only one arm. You start with the bag in front of you, with one hand on the bag and the other hand on the ground. As for your legs, you will have the knee that is opposite the arm you are training on the ground and your other leg with the just foot on the ground. Almost like a three point stance in football, but your knee is touching the ground and your body should be low to the ground as well. Then you pull the bag towards you and switch arms and opposing knees each time. One final one to try is the drag and crawl. For this one you will need a harness or weight belt and a rope of some kind. Tie one end of the rope to one of the handles on the bag and the other end to either a weight belt or to a harness. You will then drag the sandbag behind you by “crawling” with your hands and feet on the ground for as far as you can. This one will wear you out quickly, if you’re doing it right.
If your looking for a quality sandbag that will withstand whatever you can dish out visit Brute Force Training has it.
Article Courtesy Bryan Goodland