The crossfit weighted bag: How does it work?

Training with a weight bag in weight training or CrossFit has become popular among a wide range of athletes. If you want to gain strength and get explosive power to take on any challenge, this is the sports accessoryfor you !

It allows great muscle control, while improving your posture. Unlike dumbbells, weight bags are used differently and require a good understanding of the movements and exercises.

But don't panic! In this article, we will reveal all the benefits of the weighted bag in weight training, the 3 best exercises to perform with this accessory as well as all our tips for optimizing your workouts!

The advantages of the weight bag in cross training

Improving your stamina

Weight bag training, when done at the right intensity, will work yourcardio-respiratory system significantly. Just moving around with extra weight is equivalent to aerobic training. A companion article: Altitude mask: How to increase your cardio?

The session is more intense, and therefore you save time on your overall training. Also, since your body will get used to working out with the weight bag, the exercises will feel much easier when you train without it. Then you can really give it your all and focus on the movement.

Increase your strength

The crossfit weight bag was originally designed to improve the power and strength of athletes. It offers the perfect opportunity to focus on using as many muscles as possible, and challenges the bodybuilder with extra load. If you want to know more: Pull up strap in bodybuilding: How to use them?

All large muscle groups can be worked with a weight bag: shoulders, arms, back, chest, legs and abs. You will boost energy and promote muscle growth.

So you can choose to work explosively to gain power, or simply intensify your bodyweight training.

Increase your balance and stability

Holding the weighted bag in place will force you to pay attention to your coordination and your balance.

This accessory will sometimes force you to transfer your weight forwards or backwards, to counterbalance the bag. The advantage is that it will also force you to slow down the movement and perform it more carefully.

Improving your coordination will also have positive repercussions on your daily life: better posture, more grace and agility, etc. All exercises can be done with a weight bag. We invite you to also read: Top 7 exercises with wooden gymnastic rings

The moves might get a little more complex, but that's what makes you progress. You will be more mobile, and you will have better control of your body.

Better physical shape

If aesthetics is your goal, you'll be surprised how much progress you can make with a weight bag.It's a great way to shed body fat and gain muscle

It will be difficult, certainly, but also very beneficial. Think about your underlying muscles finally visible and drawn! You'll be healthier, and you'll feel better about yourself. People seem to be oversimplifying their training these days.

Treadmill instead of outdoor running, bench press on military press, leg press instead of squats or deadlifts, etc. With weighted bags, it is not possible to simplify your session: you have to lift the bag off the ground. But eventually, you will progress more and lose more fat. An article that can help you: Weighted vest: How to gain muscle and strength?

Example of exercises with a weighted weight bag

Windmill with weighted bag

If you've ever tried the windmill movement with a kettlebell or dumbbell, you'll understand that it's an exercise that can quickly become difficult! Indeed, it requires great flexibility, and great core strength in your shoulders.

Perhaps you are used to doing this exercise? Try it with a weight bag and you will be able to exceed your limits.

The constantly changing load of the weight bag will test your shoulder stability like no other movement.

Carrying the weighted bag with squat

This is the type of exercise the CrossFit Weight Bag was designed for. It allows you to work your strength in a unique way, more than with a classic exercise.

To do this, you need to hold the weight bag as if hugging it, carry it to the other side of the room, then do a squat, and so on right now. You can even combine it with sprinting to work on your stamina and conditioning. In addition you can read: Doing squats every day: Good or bad technique?

You can move the bag between platforms or chairs to mark the field or count a number of steps. The main thing is to move medium distances with it and do a movement that works the legs, like the squat or the lunges.

Press and bridge with weighted bag

The floor press is a great exercise for building pushing strength, and the version with a weight bag also works the your shoulder stability.

Lie on your back, and lift the sandbag with your arms while raising your hips to make a bridge. This willwork your glutesand kill two birds with one stone. If you want to work your glutes: 3-level fabric elastic bands

Plus, you can get creativewith this exercise! You can use any variation that trains the arms in free motion.

Tips for training with a weighted bag in CrossFit

Incorporate it into strength exercises

The easiest way to incorporate the weight bag into cross-training is to use it as an alternative to deadlifts, squats, presses and pull-ups .

Not the most effective use of this accessory, but it will give you a taste of the benefits it contains.An article on this subject: Bodyweight mass gain: what bodybuilding program?

As for how you will integrate it, it depends on your strength and your individual stamina Here are 2 examples to help you:

Start with the hardest exercise at first

It's common to perform squats, deadlifts, and dumbbell bench presses first in a workout. Why ? Well, they are multi-joint exercises, often with heavy loads.

When you train with a weight bag, you're focusing on more than just the load, so which exercise should you do first?

The answer is the most complex exercise. With this accessory, you want to improve your power and the stability of your hips and abs. However, you must have your full concentration and a lot of energy to perform the most important movements. more difficult.

So you need to start with these so you don't let fatigue take a toll on the shape of your movement.

Choose a strong and durable weight bag

During your exercises, you will slightly mistreat your bag: lifting it, throwing it, moving it, pulling it, etc. So you need a strong and very resistant bag, made of durable and quality materials.

That's why we recommend the Fitness Super-Humain™ weighted cross-training ™ bag. It has reinforced, non-slip handles so you won't be bothered by perspiration.

100% lifetime warranty, it is suitable for each level (beginner to advanced) by supporting additional loads ranging from 5 to 30 kg. Your stamina and strength will be tested for dramatic progress!

In summary: the weighted bag for cross-training

The weight bag for bodybuilding and cross-training has therefore become an essential accessory for anyone wishing to gain strength and endurance. It helps to improve your physical condition and your balance. Some exercises are particularly suitable for the weighted bag, such as the windmill, the transport with squat, and the press with bridge.

You are thus free to move, while working in high resistance. So you have the advantage of machines and the freedom of free weights! We therefore advise you to incorporate it into bodybuilding exercises, to start each training session with the most complex movement, and finally to choose a quality bag such as the Cross-training bodybuilding ™ weighted bag from Fitness Super-Humain ™.

It's up to you to progress, gain muscle mass and above all the incredible strength gains that the weight bag can bring you in bodybuilding and CrossFit!