Powerbag Workout

Powerbag Workout

The Powerbag was developed back in 2003 and is one the most versatile pieces of equipment on the market today.

A sand filled tube design which is soft to the touch, Powerbags are available in a number of different weights ranging from 5-35kg.

Put your body to the test with a Powerbag workout that targets every muscle in the body and takes you into the world of functional training.

One of the great things about Powerbags is that you can really be aggressive when training with them, as they are specifically designed to be strong enough to drop, throw and punch.

I wanted to put a little workout together using some of my personal favourite Powerbag

exercises. I’ve kept it simple by using timed rounds - so you’ll need a stopwatch!

Floor to Shoulder

The aim of this
exercise is to get the Powerbag from floor to shoulder, and to repeat the movement from the floor on the side. Start in a deep squat position grasping the Powerbag by the sides and securing a firm grip. In one movement, hike the Powerbag up to the shoulder, and return it in a controlled manner to the floor and then repeat on the other side.

Perform this exercise for 1 min.

Flick Squats*

This is a powerful exercise that engages the whole of the lower body, taking the Powerbag

through a dead lift, flick and finally into a squat. Grasp the handles in a bent over

position while maintaining a neutral spine. In one movement drive the Powerbag up

the body and flick the Powerbag while at the same time squatting to catch it.

Repeat the exercise for 45-seconds.

Bent over rows

This is a traditional weight training exercise preformed using the Powerbag. Start from a bent over position, again maintaining a neutral spine. Holding the Powerbag handles with your arms almost straight, proceed by pulling the arms back towards the body making sure the elbow is tucked into the side of the body.

Repeat the exercise for 1 min.

Over the head

This exercise vertical pushing exercise develops the upper body and shoulders. Move the Powerbag from one side of the head to the other. With a firm grasp of the Powerbag, place it on one of your shoulders and, in one movement, push the Powerbag up and over the head to the other shoulder.

Repeat the movement for 45-seconds.

Woodchops

A dynamic exercise that engages the deep core muscles. Take the Powerbag from the lower side of the body across to the opposite top side of the body at a controlled pace. Grasping the

handles and starting the movement on the side of the leg, throw the Powerbag up and across the body and then return to the start position.

Repeat the exercise for 45-seconds each side.

Swing twists

This is a core and back strengthener with a twist. Holding the Powerbag handles swing

the Powerbag between the legs all the way to an overhead position.

At the top of the movement twist the Powerbag and return to the start, before continuing

on the other side.

Repeat the exercise for 45-seconds.

Slosh swings

This is a great all body movement that involves swinging the Powerbag continuously from side to side. Holding the handles swing the Powerbag from one side to the next by bending the opposing knee. Keep the movement going without stopping for the set time.

Repeat the exercise for 45 seconds each side.

All Fitness __ Powerbag Workout

By Andreas Michael

Model: Richard Scrivener

Photos: Snhfoto