a-guide-to-weighted-bags Weighted Bags, what are they? Launched in 2003, Weighted Bags are extremely versatile pieces of fitness equipment, giving so much more flexibility to your functional training workouts. Better yet, they’re suitable for every individual, thanks to the vast array of weight options on offer to us fitness enthusiasts. To put it into perspective for you, there are currently over 4,000 Weighted Bags being used by the Royal Navy, Royal Marines, Army and RAF globally. Need we say more? The design of Weighted Bags makes them comfortable to train with, featuring a soft construction spreading the load when they are on the shoulders to allow a more dynamic and aggressive movement than with traditional weights. Weighted Bags can also used on almost any surface inside or outdoors, so you're by no means limited! Keen to give them a go in your next workout? Here are five exercises that pair perfectly with the use of a Weighted Bag… LUNGES Hold the Weighted Bag behind your head and rest it on your shoulders/upper back. Take a step forwards bending one leg, but keeping a straight, upright position with your body. Alternate legs and repeat for 15-20 reps. BENT OVER ROWS Stand with your feet shoulder width apart and bend at the waist and knee, keeping your back straight. Pull the Weighted Bag up into your body and then lower to the ground. Repeat for 15-20 reps. Remember to keep a straight back at all times! SQUATS Similar to the lunge position, hold the Weighted Bag behind your head and rest it on your shoulders/upper back. Stand with your feet shoulder width apart and squat down 90 degrees, or as low as possible, before returning to a standing position. Again, remember to keep your back straight. SINGLE DEAD LIFT Hold the Weighted Bag in both hands in front of you and lean forward to a 90 degree position, dropping your arms to the floor and lifting your leg behind you as you go, in order to reach a perfectly flat horizontal position (body and raised leg). Do this on alternate legs for 15-20 reps. OVERHEAD PRESS Hold the Weighted Bag in both hands at waist height, bring it up to your chest and press upwards. Bring the sandbag back down to your chest and repeat the motion for 15-20 reps. You can take the intensity up a notch by performing 3 sets, resting for 30-60 seconds in between each set. Looking to discover more about Weighted Bags? Head over to our website and check out our new Body Power range!