If we look at the history of especially wrestlers, there is a great deal of information written on the benefits of one of their favorite training techniques, lifting odd objects.
Odd object lifting really hasn’t hit the mainstream although it used to be just that, mainstream.
They would often lift odd, awkward shaped objects all day long.
Not easy living at all! Of course I am not asking you to move to a farm in the country, but you can include implements such as sandbags, logs, stones, kegs, and one-arm barbell lifts.
Now I know, some of you may think this sounds crazy, but if we examine the science of such lifting you will quickly see many of the benefits of core development.
6 Benefits of Odd Object Lifting: – Creates an unstable environment much different than Swiss balls or sit-fits which force the body to recruit more muscles from the hips all the way up to the arms.
It can help lifters who struggle with flexibility in exercises such as front squats to perform the lifts far more comfortably.
Allows all lifters to gain the benefit from classic lifts such as Zercher lifts.
Simplifies great core lifts such as snatches for those that may not possess the equipment or coaching to perform these lifts with a bar.
Provides true functional training that prepares the body for every day life activities such as lifting your child, picking up heavy objects off the ground, and dealing with the real demands of life.
Allen Hedrick, Head Strength Coach for the Air Force Academy, has been using odd object lifting for many years.
“But, applying the concept of specificity, it makes sense that training with a fluid resistance is a more sport-specific method of training as compared to lifting exclusively with a static resistance, because in most situations, athletes encounter a dynamic resistance as compared to the static resistance. Further, because the active fluid resistance enhances the need for stability and control, this type of training may reduce the opportunity for injury because of improved joint stability.” Great benefits, but why was odd object lifting such a favorite of wrestlers and combative athletes? Odd objects such as sandbags help really prepare the body for the demanding nature of these sports.
In John Jesse’s famous book, Wrestling Physical Conditioning Encyclopedia, he states, “The use of heavy sandbags and their large circumference forces the lifter to do his lifting with a round back instead of the traditional straight back lifting with a barbell. It is this type of lifting that truly develops a strong back. It develops the back and side muscles in movements that are identical to the lifting and pulling movements of wrestling.” I know, you may not be a wrestler or a martial artist, but you can incorporate a lot of the same types of lifts to help you perform everyday activities without the risk of injury and help your gym lifting.
In the classic book, Dinosaur Training, Brooks Kubik relives his first experience with lifting sandbags.
” You could use cables, bands, dumbbells, and every machine possible, but there is no way you would be able to replicate the demands of odd object lifting.
A single sandbag gives you all the best benefits of odd object lifting as is easy to implement into any program.
Sandbags are the only implement that alters its shape while you lift it.
Trying to press a sandbag overhead, hold it in the crooks of your arm while you squat, and performing Turkish get-ups are a few of the amazingly effective core exercises you can perform with sandbags.
You can use sandbags as the only tool in your program or easily implement them into your current training substituting them for exercises such as lunges, overhead presses, clean, and many more.
Sandbag Clean and Press Begin the lift by grabbing the sandbag by the ends.
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