A Power bag looks like a cross between a sports bag and a punch bag used by boxers. They have two straps in the middle, some also have straps on the end for wide grip exercises and a strap in the middle for carries.

Made from leather or plastic and filled with sand, gravel or heavy material – they range in weight, starting at 10kg’s and increasing in 5kg increments all the way up to 50kg.

They’re great for indoor training because unlike iroon weights, they can be thrown and dropped without damaging the floor or harming other gym users.

They’re also great for outdoor training as they can be transported easily and don’t require much space when transporting.

Power bag and sandbag training differ from traditional strength training tools like dumbbells and barbells because they can be used to shoulder the weight unilaterally. This style of training carries over into real world strength because everyday activities like carrying a young child or bag of groceries challenges the body to work unilaterally.

Sometimes we avoid some beneficial barbell exercises like the Olympic lifts because of their complexity and the amount of time it takes to coach.

Complex barbell exercises that require much coaching and explosive exercises that will challenge your stability and core can be performed far easier with a Power bag.

Power bags can be dragged, thrown and carried which is very beneficial for wrestlers, rugby players and people looking for a challenging workout.

They are relatively cheap to purchase, require no specialized equipment, are easy to learn and are very safe. They can also be applied to a very large demographic without concern for safety or previous lifting experience.

PROFILE	BAG WEIGHT
Average man	15kg
Strong man	25kg
Very strong man	30-50kg
Average woman	10kg
Strong woman	15kg
Very strong women	20kg

Build hand grip strength, this is one of the most overlooked aspects of most strength programs. If you have a weak grip you’ll be at a severe disadvantage in sports and every day life.

3 types of grip strength:

1. Crushing
2. Pinching
3. Wrist

Crushing
Squeeze as tight as you can, an MMA fighter or Rugby player will need this type of strength.

Pinching
Is grip strength through the fingers with fine motor control, a rock climber would need this type of strength.

Wrist strength
Is important for golfers and tennis players and people that want to want to prevent carpo tunnel type of syndromes.

• Shoulder
• Rack
• Back
• Zercher
• Bear Hug
• Headlock
• Overhead
  

Shoulder

Place the bag on one shoulder keeping your head straight and spine neutral. Because the bag is unilaterally loaded this position will really engage the core to keep the spine in a vertical position.

Rack

Grip the bag by the handles, holding the bag on your chest whilst keeping your head straight and spine neutral. Roll your elbows under the bag so that your elbows are pointing forward and down. Again, with the bag on the front of your body the load will pull you forward. Keep your shoulders packed down, core tight and your shoulder blades squeezed together.

Back
Place the bag across the back of the shoulders like you would if you were doing a barbell back squat or good morning. Keep your shoulders packed down, core tight, chest proud and your shoulder blades squeezed together.

Zercher

Place the bag in the cradle of your arms keeping your head straight and spine neutral. Because the load is placed on the front of the body the load will pull you forward. Keep your shoulders packed down, core tight and your shoulder blades squeezed together. This holding position will also challenge the arms.

Bear Hug
Hold the bag vertically in front of the body by wrapping your arms around the bag and squeezing tight. Keep your head straight, core tight, spine neutral and shoulders packed down. This holding position is great for developing arm gripping strength.

Headlock

Hold the bag under one-arm on the side of your hip, the bag is unilaterally loaded which will really engage the core. If you’re using a heavy bag you might need your other arm for support. Keep your shoulders packed down, core tight and your shoulder blades squeezed together.

Overhead

Hold the bag overhead with your arms locked out, shoulders packed down and abs braced tight. This holding position is very challenging and excellent for developing strong shoulders.

All these holding positions have unique benefits so try to incorporate as many of them as possible into your training program.