Among the tools of theFunctional Training, the Si-Sand-Bag certainly has unique features designed specifically for any type of athlete and/or Functional Training enthusiast. This 'bag' full of sandsimilar in appearance to the Flow-Bag but different in many ways and easier to use, it is in fact suitable for different types of training: Strength, Endurance, Speed.

What are the technical characteristics of Si-Sand Bags?

As you can clearly see, thanks to its different loads, the type of training can be directed to any purpose. We will use loads from 5 to 10 kg especially for Extreme Joint Mobility Phasesi.e. where overloaded active mode transitions into dynamic mobility positions are required. In this way, one can make the Warm Up exercise much more concrete and much more conditioning, thus increasing one's mobility 'range'.

Loads of 15 to 25 kg are instead dedicated in particular to Strength and/or Strength Resistance exercises, where one must be able to modulate the intensity, according to the programming that the subject will choose for his or her objectives. For example, exercises of training phases with fundamentals such as Squat, Stack, Push ups, or in any case that go to exercise in static mode the main quality to be trained, Strength.

Let us not forget, however, that at the same time you can also ballistic' exercises with the same equipment, to make our training more dynamic, towards the specific skills of Speed and/or Power.

For these reasons, the Si-Sand Bag can be used in different ways, being very versatile. In its adaptability, however, it also retains the advantages of being very easy to use and to be 'manoeuvred' in the ballistic phases compared to the Flow-Bag. In fact, the latter does not allow any kind of error in the phases of transition from one exercise to the next, as loss of 'posture' would lead to physically critical phases and/or potential injuries.

La Si-Sand Bag is, on the other hand, a tool that 'forgives', in part, the incorrect movement of the performer, but of course we must not forget that it is always and in any case a load that affects our type of training. Before using it, it would therefore be advisable to take the necessary precautions about distances around the performer, study the various holds, be familiar with the load chosen for the various exercises and focus on correct posture.

What exercises can be performed with the Si-Sand Bag?

As mentioned earlier, the fundamental exercises for which this equipment can be used are the Squat, the Stacchi, the Lunges (backward, forward, lateral, crossed or combined) or the Push ups. These are all Pure Strength Exercises performed on the two main training floors, using it double socket or, in the case of intermediate athletes, even single grip. The machine is in fact equipped with 8 grips, thanks to which it is possible to perform and interchange several exercises on the different training floors, without ever having to put the machine down.

What is the correct technique for performing the exercises?

The correct initial movementGiven the starting situation with the tool on the ground and the user normally standing, it will be to flex the hips backwards in the sagittal plane until the correct eccentric activation of the posterior muscular chain at hip level, in particular of the Ischio-Crural muscles. The torso must be stabilised through the global activation of the 'core', the abdomen together with the activation of the gran dorsal muscles through the stabilisation of the scapular girdle, keeping the shoulders retro-posed and depressed, as well as the scapulae, which will also be depressed and adducted. From this starting position, one can choose how to bring the equipment to the desired height in order to begin the fundamental exercises. In order to go to the Rack position, i.e. the starting position for each exercise, you can in fact perform a Stack, or a Turn, etc..

Another option is to start in supine mode, grabbing the tool and bringing it to your chest and then choosing the most congenial start.

Which physical characteristics can be trained with the Si-Sand Bag?

First of all, the Force in global staticbecause it can be used for all exercises with conditioning load in the frontal and sagittal planes. In this case, we have a multitude of exercises that can be performed standing and kneeling, in single or double take, in the different eccentric, isometric or concentric phases, where the load will be positioned as we like and will not oscillate, allowing us to absolute control of the tool and thus focus more on the correct movement when performing the exercises.

Thanks also to the soft' gripssuitable for all types of users, the Si-Sand Bag turns out to be the better tool than any other (Kettlebell, Si-Clubs, Flying, Flow-Bag etc.), in the respect for the safety of the hand itself, without omitting a good level of grip training. In fact, 'rubberized grips' not only put any user at ease, but the pliability of the grip makes the very use of the Si-Sand Bag enjoyable.

Integrating the use of the Si-Sand Bag into one's training can therefore be very useful for the grip enhancementparticularly when you are already tired and can no longer manoeuvre a rougher tool correctly. In such situations, one can continue the training movement with the Si-Sand Bag by lengthening the time and consequently enhancing the Resistance pure.

The differences with the Flow Bag

The Si-Sand Bag can also be used very effectively in ballistic training of the Transversal Plantoo often not included in gym training. In this sense, the main difference with the Flow-Bag concerns the fact that the Si-Sand Bag is able to maintain the trajectories taken more and brings in security the manoeuvrability of the operator. The only caution to be taken will be choosing the right load based on the exercise or ballistic movement we are going to tackle.

Compared to the Flow-BagAnother more advantageous option is also the fact that you can "smoothly 'switch' from one exercise to anotherfast interchange of sockets, both in static and dynamic modes, but also later in ballistic mode, because the wheeled multi-cutters allow for good synchronisation of grasping with confidence and the right synchronisation of movements.

In conclusion, the Si-Sand Bag is recommended for any userwhether a beginner, intermediate or expert. This is because it knows how to combine several fundamental exercises in a single tool, while keeping the person using it safe. The important versatility e ductility makes it perfectly suitable for both men and women, and allows it to be used not only in the gym, but also at home and outdoors, as it is very durable and comfortable to carry around.

Davide Bertola
GymsUFC