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Static exercises
We recommend these exercises for the following sports:
swimming, rock climbing, water sports, pentathlon, bicycle, body building …etc.
BENCH PRESS
Lay on back with knees pulled up a bit. Bend the elbows so the bag touches the chest. Push the bag until the arms are upright then let it back to starting position.
SQUAT IN WIDE STRADDLE
Put the bag on the back of the neck. Get down from straddle position while pushing the hip backwards until knees are bent to an angle of 90 degrees. Keep the position for one second then get back to starting position.
SHOULDER PRESS 2.
in sitting position
Sit on the ground. Lay the SPARROWBAG on hand palms, and lift it to starting position, symmetrically, above the head, then lower it, first to top of chest, then to the back of the neck.
BODY BENDING TO THE SIDE 3.
sitting cross-legged
Put the SPARROWBAG symmetrically on the back of the neck and hold it on both ends. Bend the torso slowly to right, then to the left.
Good to know
Do not bend forward when doing this exercise!
BODY BENDING TO THE FRONT 2.
sitting cross-legged
Put the SPARROWBAG symmetrically on the back of the neck, and hold it on both ends. Bend forward the torso until forearms touch the knees, until our back remains straight. Then get back to upright standing position.
BODY BENDING TO THE SIDE 2.
with the bag lowered down
Stand with feet shoulder width. Bend the torso slowly to the right, and then come back to initial position. Handle the SPARROWBAG with the other hand, and repeat exercise to the left side.
KNEE PULL-UP
Put the SPARROWBAG on the thigh, right above the knee, holding it in place with one hand. Pull knee up to hip level, and keep this position for a short time. Repeat exercise, and then shift to the other leg.
SIT-UP
with the bag
Lay on back with knees pulled up and bent and put the bag on the chest, arms around it from the bottom. Lift upper body slowly toward knees. The sit-up should be fully executed. The bag should touch the knees while remaining close to the chest, pause there and then lay back into starting position.
Good to know
Take care to keep the legs in correct position. The sit-up may be executed alternately with other types of abdominal strength exercises, like various crunches. (See small pictures)
For trainers
Motor muscles
spine (up/bending, down/extension) abdominal muscle group, hip (up/bending, down/extension) m.iliopsias, m.quadriceps- and rectus femoris
Stabilizers
neck (m.sternocleidomastoideus), scapula (m.serratus anterior, mm.rhomboidei and m.trapezius lower part), abdomen, torso (m.rectus abdominis, m.obliquus externus abdominis)
PULL-OVER
Lay on back with knees pulled up and bent. Hold the bag above the chest with both hands, elbows bent to the side. Push the bag upward away from the chest, and then lower it behind the head in a way that the bag almost touches the ground. Then pull it over again above the head to the chest and lower it into starting position.
Good to know
Hold the SPARROWBAG® on open hand palms, shoulder width support. For those who find this exercise too difficult: pull-over may be substituted by the chest (bench) press exercise. Push the SPARROWBAG® from start position until arms are extended, then slowly lower it back into start position. (See small pictures)
For trainers
Motor muscles
elbow (up/extension, down/flexion) m.triceps brachii, shoulder (up/horizontal adduction, down/horizontal abduction) m.pectoralis major, m.deltoideus front part, m.triceps brachii, m.serratus anterior
Stabilizers
torso (abdominal muscle group) m.latissimus dorsi, m.teres major / minor, shoulder (m.deltoideus, rotator sheath, m.pectoralis major) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower part) forearm (wrist flexors), elbow (m.triceps brachii, m.brachialis) spine (abdominal and gluteal group, with some spine stabilizer function of the m.latissimus dorsi)
BAG CROSS-LIFT
in sitting position
Lay bag on the outer side of one thigh. Hold it with both hands and lift it diagonally up to chin level, then put it down on the other side. Repeat on the other side.
Good to know
Right way to hold bag: When holding the SPARROWBAG®, grasp the sand on both sides, or handle it in the middle.
For trainers
Motor muscles
hip (up/extension) m.gluteus maximus, vertebral column (up/extension) m.erector spinae, shoulders (up/flexion, abduction, eccentric rotation) m.deltoideus, m.supraspinatus, m.infraspinatus, m.teres major, m.pectoralis major (claviural part), scapula (up/lifting, upward rotation) m.trapezius upper part, m.levator scapulae, m.serratus anterior, elbow (up/flexion) m.biceps barchii, wrist (up/extension) m.extensor carpi radialis longus, m.extensor carpi radialis brevis, m.extensor carpi ulnaris
Stabilizers
m.erector spinae and m.quadratus lumborum are the basic dynamic stabilizers in keeping the lumbar spine region straight. Furthermore the scapula: m.trapezius lower and middle part, m.levator scapulae, mm.rhomboidei, m.serratus anterior, upper limb: rotator sheath, m.deltoideus, arm muscles, torso: abdominal muscle group, hip: gluteal muscle group, deep eccentric rotators, adductor group
ARM CURL
standing, with the bag
Hold the bag with both hands, elbows extended, transversal in front of body. Lift up towards forehead bending the elbows. Then let the bag back down to starting position, arms fully extended.
Good to know
Standing stance is to be stable, and focus can be maximized on arm bending. The bag should be hold not only by the textile material, but grasp also some sand!
For trainers
Motor muscles
elbow (up/flexion, m.biceps brachii, m.brachialis, m.brachioradialis, m.deltoideus front part)
Stabilizers
torso (abdominal muscle group, m.erector spinae, m.quadratus lumborum) shoulder (m.deltoideus, rotator sheath, m.pectoralis major) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower and middle part) forearm (wrist flexors)
BODY BENDING TO THE SIDE
Put the bag symmetrically on the back of the neck and hold it on both sides. Bend torso left and then right. Do not lean forward!
Good to know
Take care to keep the back straight. Do not lean forward deeper than 35°.
For trainers
Motor muscles
spine region (side bent and back) m.rectus abdominis, m.obliquus externus abdominis, m.obliquus internus abdominis, m.quadratus lumborum (opposite side to bending)
Stabilizers
abdominal muscle group- torso (m.quadratus lumborum, m.erector spinae) adductor group (m.gluteus medius and minimus) shoulder articulation (rotator sheath) scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower part)
LUNGE
with the bag
Put the bag symmetrically on the back of the neck and hold it on both sides. Step forward into a lunge position and lower the body until knees are bent to 90 degrees. Back knee (almost) touches the ground. Get back to start position, shift legs and repeat the exercise.
Good to know
Perform this with straight posture. The direction of the step may be to the side, or frontal, or backward. For children: a smaller step to the back and simultaneously bending of the knee makes it easier and more stable to do the exercise (See small pictures)
For trainers
Motor muscles
hip (front leg) (down/flexion, up/extension) m.gluteus maximus knee flexors, knee (front leg) (down/flexion, up/ extension) m.quadriceps femoris
Stabilizers
torso (abdominal group, m.erector spinae, m.quadratus lumborum), hip (m.gluteus medius and minimus, deep eccentric rotators, adductor group), lower part of lower limb (ankle stabilizers, m.gastrocnemius)
BODY BENDING TO THE FRONT
in standing position
Put the bag symmetrically on the back of the neck. Bend torso forward keeping the back straight (legs slightly bent). Then get back to starting position. The exercise can be executed with hands holding the bag on both sides. Bend torso until elbows touch the knees.
Good to know
Take care to keep a correct posture. At the initial phase of the exercise the back should be hold hollowed to avoid overstressing the spine. The bending should be executed till a maximum of 45°. The exercise can be executed with hands on hip.
For trainers
Motor muscles
hips (up/extension, down/flexion) m.gluteus maximus, knee flexors, spine (up/extension, down/flexion) m.erector spinae
Stabilizers
lower limb (m.quadriceps- and rectus femoris) torso (abdominal muscles, m.trapezius, mm.rhomboidei, m.erector spinae)
SHOULDER PRESS
with the bag, in standing position
Hold the bag on palms of hands symmetrically, lowered behind the head. Extend arms and push the bag above the head, then lower it back down, first above the chest, then behind the back of the neck.
Good to know
The easiest way to hold the bag is on open hand palms, index fingers pointing toward each other. This prevents the bag to be bent in the middle (see small pictures). Take care to keep the spine correctly: in the initial phase of the exercise, the hip should not lean forward. This can be avoided by stepping back with one leg.
For trainers
Motor muscles
elbow (up/extension, down/flexion) m.triceps brachii, shoulder (up/abduction, flexion, down/adduction, extension) m.deltoideus, m.pectoralis major (claviular part), scapula (rotation up-up, rotation down-down) m.serratus anterior, m.trapezius
Stabilizers
body (abdominal muscles, m.erector spinae), shoulder articulation (rotator sheath), scapula (m.serratus anterior, mm.rhomboidei, m.trapezius lower part), forearm (wrist flexors)
SQUAT
with the bag
Lay the bag symmetrically on the back of the neck and hold it on both sides. Stand with legs shoulder width apart, hips pulled back. Get down in squat position slowly, as if sitting on a chair, until thighs are approximately horizontal. Then get back to starting position. The exercise can be performed with hands on hips.
Good to know
In starting position, the bag can be conveniently placed on the neck, due to its shape. While doing this exercise, keep the back straight. The torso should lean forward, or do not bend it too oblique either, to avoid overstressing the spine. Take care that knees should be bent max. at 90° angle. Basic stance may be wide or narrow.
For trainers
Motor muscles
hip (down/flexion, up/extension) m.gluteus maximus, knee flexors, knee (down/flexion, up/extension) m.quadriceps femoris
Stabilizers
body (abdominal muscle groups, m.erector spinae), hip (m.gluteus medius and minimus, deep eccentric rotators, adductor group), lower limbs (ankle stabilizers, m.gastrocnemius)
ROW
with the bag, torso bent
For starting position bend forward with torso close to horizontal. Keep the bag perpendicular to body axle, a few cm from the floor. Pull the bag to the chest, then let it back down.
Good to know
When holding the SPARROWBAG®, do not only hold the textile, but also get hold of some of the sand contained. By shaking the bag, filler material can easily be spread uniformly inside it. Take care to keep a correct back posture. Back should be straight when performing an exercise, or slightly bent, to avoid spine overload.
For trainers
Motor muscles
elbow (up/flexor, down/extensor) m.biceps brachii, shoulder (up/extension, horizontal adduction, down/flexion, horizontal adduction) m.latissimus dorsi, m.teres major, m.pectoralis major, m. deltoideus back part, m.infraspinatus, m.teres minor, scapula (up/adduction-retraction, down/abduction-protraction) mm.rhomboidei, m.trapezius
Stabilizers
legs (knee flexors, buttock muscles, adductor group), m.quadriceps- and rectus femoris), body (abdominal muscle group), m.erector spinae, shoulder articulation (rotator sheath) scapula (m.serratus anterior, mn.rhomboidei, m.trapezius lower part), forearm (wrist flexors)
ZERCHER SQUAT
Lay the bag on the chest with the hands clasping it from beneath. Push the hip backwards and get down until knees are bent to an angle of 90 degrees. Keep the position for one second then get back to starting position.
WALKING IN SQUAT POSITION
For starting position lay the bag on the back of the neck then squat till the knee is bent to 90 degrees. Make as many steps forward from this position as the given repetition.
LUNGE ON SMALL VAULT BOX
Lay the bag on the back of the neck and hold it steady on both sides. Stand in starting position in front of the box. Step up on the box with right leg. While steping up fling left leg with high knees and push hip a bit upward-forward. Step back to starting position, change leg and repeat exercise.
HEAD TILT 2.
in standing position
Stand in wide straddle position. Put the bag on the head and hold the bag steady on both sides. Make head turn over to the right. Get back to starting position and repeat exercise to other side.
PULL-UP
with stretched legs
Stand in straddle position. Grab the bag from both sides, turn over body and let the bag go downward above the floor. Pay attention to the legs which should stay stretched while doing the exercise. Lift the bag with stretched trunk and permanently stretched arms. Before stretching the body entirely, lift the shoulder and scapula as finishing movement (shoulder goes upward and backward). Keep this position for one second and put the bag back in starting position with stretched arms.
HYPERLIFTING 1.
Lay flat – facing the ground. Put the bag in the neck and keep it from both sides. Lift the body slowly. Keep this position for one second then get back to starting position. While doing the exercise lift the head up and look ahead.
SPIDER
Sit down on the floor with knees pulled up. Put the bag on the hip. Lean on the bent arms behind you. Simultaneously stretch the arms and slowly lift the body until it is horizontal. Keep this position for one second then get back to starting position.
HEAD LIFT
in lying position
Lay on back with knees pulled up a bit and put the bag on the forehead. Hold the bag steady on both sides. Raise the head so that the chin nears to the chest. Keep this position for one second then let the head back to starting position.
HEAD TILT 1.
in seated position
Sit down in wide straddling position. Put the bag on the head and hold it steady on both sides. Do turnovers with the head to the right side. Straighten out the neck in starting position and repeat exercise on other side.
BRIDGE
Put the bag on the hip and lay on back with knees pulled up and with arms bend backwards. Lean on the palms in backward position. Slowly stretch upwards the legs and arms together so the body should gouge. Keep this position for one second and get back to starting position.
STOMACH CRUNCH 1.
with bag on shinbone
Sit on the ground. Lift legs with bent knees and put the bag on the shinbone. For starting point raise trunk with hands on the neck and pull in the knees. Stretch the legs and trunk so they almost reach the ground.
TORSO LIFT
with bag on shinbone
Lay on back and lift both legs in the air with bent knees. For starting position put the bag on the shinbone. While bending the trunk lift the upper body slowly. The chest should near to the knees. Shoulder blade should rise from the ground in any case. Keep this position for one second and get back to starting point.
HIP LIFT 2.
Lay on back with knees pulled up, and put the bag on the chest. Lift the hip slowly while leaning on the shoulder blade. Fasten the bag on the hip with your hands. After lifting it up keep the position for one second and get back to starting position.
HIP LIFT 1.
in lateral push-up
Position yourself in lateral elbow brace. Put the bag on the hip and hold it with the free hand. Let the hip down to the ground and get back to starting position. Repeat exercise to reverse side as well. Exercise can be done with stretched arm or leaning on the elbow.
TRICEPS 2.
in seated position
Sit down in wide straddle knees bent a bit. For starting position hold up the bag above the head with stretched arms and open palms from underarm. Keep the elbows closely the head and bend them then let the bag down behind the head. With this lift the bag back to starting position.
TRICEPS 1.
letting down to forehead in lying position
Lay on back and hold the bag above the chest with stretching arms. Keep the bag on the palms with open fingers. Bend elbows and let the bag down on the forehead. In the meanwhile the upper arm stays unmoved. Stop movement before the bag reaches the forehead and keep this position for one second. Lift the bag in starting position with elbow stretching.
DRAW TO CHIN
In starting position grip the bag from above with stretching arms. Grab the sand together with the grasp. Pull up the elbows until the bag reaches the chin then let down the bag.
CHEST FLY
to one side
Lay on back and hold the bag above the chest with stretching arms. Keep the bag on the palms with open fingers. Bend elbows and letting the bag down on one side in line with the chest. Then stretch the arms again upwards and repeat exercise on other side as well.
PUSH-UP
Put the bag on the back of the neck. Descend in press-up. Keep upright posture while letting yourself down with bending elbows. Stretch arms for lifting your body in starting position.
Good to know
A lower phase of difficulty is when leaning on knees during press-up.
LIFTING
(the flour bag)
Bend knees and get hold of the bag with both hands, then stand up, extend knees and hip. Swing the bag above arms and shoulders, lift it upwards and lay it on one shoulder. Then lay it back down, shift holds and repeat the exercise.
Good to know
When holding the SPARROWBAG®, get hold of the textile material, but also some sand inside it. The back should be kept correctly. When initiating a movement, the back is slightly bent, and lifting is started from the buttocks and the legs, to avoid overstressing the spine. When lowering the bag, do not throw it down, to avoid injuries of the SPARROWBAG®. For children: Hold is different for the children. Symmetric hold relieves stress from forearms and shoulders. (See small pictures)
For trainers
Motor muscles
ankle (upward/plantarflexion) m.gastrocnemius, m.soleus, knee (upward/extension) m.quadriceps femoris, hip (up/extension) m.gluteus maximus, knee flexors, elbow (up/flexion) m.biceps brachii, m.brachialis, m.brachioradialis, shoulder (up/flexion, abduction), m.deltoideus front and middle part, m.supraspinatsus, m.pectoralis major (part: clavicularis), scapula (up/down rotation) m.serratus anterior
Stabilizers
m.erector spinae és a m.quadratus lumborum are the basic dynamic stabilizers of the lumbar region vertebral column in straight position, (m.trapezius lower and middle part, m.levator scapulae, mm.rhomboidei, m.serratus anterior) upper limbs (rotator sheath, m.deltoideus, upper limbs muscles) torso (abdominal muscles) hips (gluteal muscles, external hip muscles, adductor group) lower limbs (m.quadriceps- and rectus femoris, knee flexors) lower part of lower limbs (ankle stabilizers, m.tibialis anterior, m.gastrocnemius)