Sandbag Training: Marines get back to basics at their state-of-the-art facility

October 11, 2012

 

The Wounded Warrior Center at Camp Pendleton is utilizing old-fashioned sandbag training to assist service members going through rehabilitation.   A vital component of the Center is the Battalion’s Warrior Athletic Reconditioning – Program (WAR-P), where a state of the art physical training facility and staff of sports specialists and coaches dedicate day-in and day-out to provide the best care available.  

One of the most recent additions to this critical process of rehabilitation is the Portable Kettle Bell (PKB) sandbag, a strength and conditioning tool designed to be used as a kettle bell or bar bell but without the danger of dropping a heavy steel weight on your toes. 

“Not only is sand way more readily available and less expensive – often free – than steel, it’s safer too,” says John Rarity, founder of KettleBellSandbags.com.

“There is also the added benefit of training the stabilizer muscles."  The shifting of weight that occurs as you lift a bag of sand further stimulates and develops multiple muscle groups in ways that a solid weight cannot.  Some refer to this as real-world or ecologically valid conditioning, where the distribution of weight of an object is not uniform or evenly distributed, e.g. a heavy bag of equipment, a crate of supplies, the human body, etc.

There are dozens of exercises where the PKB sandbag can be used to obtain a full-body workout without the need for multiple weights or concern for dropping an iron weight.   Some of the most popular are:

  • Kettle bell swing
  • Goblet squats
  • Thrusters
  • High-pull variations
  • Clean and Jerk
  • Shoulder press
  • Windmill
  • Sit-ups and multiple variations

 

For more information on Wounded Warrior Center at Camp Pendleton, visit www.WoundedWarriorRegiment.org 



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