The Sandman
A low impact alternative for functional fitness.
The Sandscript
I started weightlifting when I was in college. It was the first time I had access to a workout facility besides the one dusty bench my small private school had which I never used. I had no idea what I was doing, so I stuck to the machines. The way the university rec center was set up was they had the circuit machines in one room and the free weights in a separate room, which both could see each other through a giant window. I had aspirations of gaining muscle when I got to college. I was barely six feet and 135 pounds wet, and was one of the few people I knew eager to put on my “freshman 15”.
A few months in to college I began working at the local YMCA as a fitness attendant, which basically was a glorified lifeguard for the weight room. I started picking up on different weightlifting exercises by observing the members. I also got a copy of Strength Training Anatomy by Frederic Delavier (a classic), which educated me on what movements strengthened what muscles. After spending months doing the circuit machines over and over again, I decided to check out the free weight(s) room at the campus rec. It was an intimidating walk to the other side. I felt like everyone was looking at me as soon as I walked in. I was still pretty scrawny, and clearly had a novice appearance. Looking back and realizing how checked out people are in the weight room, they probably didn’t even notice me.
Weightlifting became a huge part of my life. I went to bed every night thinking about what body parts I would exercise the next day, and anxiously looked forward to each training session. I started putting on muscle, gained confidence, and formed many friendships along the way. I did traditional weight training for six years until I found a new community and interest in CrossFit, which I still do today, but with a more cautious mindset.
While working out with free weights benefitted me greatly in both my physical and mental health, it came with some physical tolls along the way that I avoided as long as I could, until it was impossible. What I thought were just lower back strains for overuse turned out to be a bulging disc. These “strain” episodes began to happen more frequently with heavy explosive movements involving free weights, usually a barbell.
I gave up weightlifting briefly and realized soon that was not the answer. My muscles began to deplete and I became more at risk for injury since I had nothing to protect my weakened structure. And to be honest, from a point of vanity, I didn’t like the way I looked. I got back into weightlifting and decided just to be more conscious about the movements I executed, and along the way I discovered a new (to me) modality that has been crucial to my fitness regiment, especially at home.
Sand-emonium
Early last year I ran a half marathon in Miami with a weight vest. The weight vest, which I still use today, was not your typical material. Instead of solid weights it had two pockets to insert sand packs into, allowing for a total of twenty pounds of weight. I had used weight vests in the past, and while I liked the concept and benefit, the weights would constantly bang on my chest and stomach, causing discomfort and bruising thereafter. This particular sand weighted vest didn’t do that. In fact, while you could very much still feel the weight resistance, the sand felt way more comfortable with movement, almost like it molded to my body with time.
I was intrigued by the idea of sand weight exercises, and upon returning home immediately bought some play sand and a sandbag by GORUCK. The sandbag I purchased was eighty pounds, which didn’t sound heavy when I bought it, but when I got it filled up the challenge was more in the awkwardness and not so much the weight. I knew most of the movements I did with the barbell could be translated in some form to a sandbag, and after some finagling, I started to feel more comfortable with the movements. Deadlifts, thrusters, lunges, bent over rows…all these began to feel more natural over time.
The unstable and shifting nature of the sand load was significant in improving my functional strength and stability. My whole body was working together to try and maintain the stability of the sand, which unlike a solid weight, was not fixed and demanded more work from my core. This was highly beneficial to someone like me seeking to strengthen my (at the time) weak core with the incorporation of strength training. It was heavy weight, but not too heavy. Good for higher rep counts and continued functional strength improvement.
One of the best things about working out with a sandbag is that it’s easier on my joints. Since sand is more of a molding product than a solid fixed weight, it promotes more of a low impact exercise. If you toss it over your shoulder or do movements where your constantly moving the weight up and off the ground, it molds to the object for which it’s working with, giving less of a vibrational reaction to your joints.
Take a barbell movement, say a deadlift for example. Every time you hinge forward and allow the barbell to hit the floor, you send a slight vibration throughout your body. To some people, this is not much of a factor, but for those experiencing disc issues, it’s highly impactful. If you’ve got a bulging disc, this type of constant vibrational response is like a small hammer taking little hits on your disc up until the point it protrudes and hits a nerve. The same case can be made for running on the beach versus the street, the sand is certainly more difficult to move in, but it’s less impactful on your knees.
A Firm Sandshake
My fitness goals have significantly changed since I first began my weightlifting journey. Having the lower back injury was disappointing, but it prompted me to re-evaluate my body and my fitness goals sooner rather than later, which could have led to more permanent damage. Instead of lifting as much weight as possible, longevity has taken priority. Movements that feel more natural and weight that is more of an impactful resistance than it is outright crushing.
I don’t solely work out with sand now, but it’s been a nice option to sub in. I still attend my Crossfit classes off and on, but I’m more intentional about the workouts I do based on the movements. Just to clarify, I don’t have anything against free weights, in fact I think that they’re essential to maintain and improve strength in our bodies over time. I’m always interested in alternative methods of fitness, because while most of our bodies are similar in how they perform, we’re all different in some facet. Different genetics, jobs, and lifestyle choices all lead to different strengths and weaknesses. The more functional fitness options, the better.
Our bodies demand our ownership in finding ways to continue staying active and fit over time, even if that calls for change and adaption. Sand is a natural alternative that has allowed me to continue my functional fitness journey in a low impact way. Who knew it was under my feet the whole time.