RDX Sandbag for Fitness Weights Training User Manual

RDX Sandbag for Fitness Weights Training

INTRO

RDX Sports Workout Sandbags are specially designed to cater to your diverse fitness needs. These weighted sandbags offer unmatched durability and flexibility, and have the potential for a variety of exercises. They are manufactured using premium quality 1200 Denier (1200D) water repellent, Ripstop Cordura nylon-lined fabric complemented with reinforced nylon stitching and a heavy-duty zipper. There are double Hook-n-Loop closures on the fillers (inner bags), which prevent sand from leaking, and eight multi- grip handles outside that enable you to utilize the sandbag in an assortment of workouts.

• Manufactured from high-quality 1200 Denier (1200D) Ripstop Cordura nylon-lined fabric – durable, anti-abrasive, and tear-resistant.
• Includes fillers – to be filled with sand and used in the sandbag.
• Heavy-duty zipper-slider on the external bag with reinforced double Hook-n-Loop closure flaps on fillers to make it leak-proof.
• 8 exterior, high-strength, cross-stitched handles for multiple gripping options.
• PU lining on the internal surface of the material makes the bags water-repellent.

SANDBAG SIZES

INNER BAG SIZES

SANDBAG FILLING INSTRUCTIONS

• Step 1:
  To fill the RDX Sandbag, open the exterior and interior Hook-n-Loop closures of the fillers.

• Step 2:
  Fill the fillers with sand up to your desired weight, leaving a three inch clearance between the top of the sand and the bottom of the closure.

• Step 3:
  We recommend weighing the filler on a scale to avoid filling it more than 2/3 portions.

• Step 4:
  If it is too full, remove some sand and clear any excess from the closures, so that it closes without any sand leakages.

• Step 5:
  Once fillers are filled and sealed, place them inside the sandbag, and do the zip-closure cautiously. Please refer to the table on page 4 of the booklet to accurately adjust the weight of the sandbag according to your need.

• Step 6:
  Test the zipped up sandbag by dropping it from 3 feet to check there is no leaking. If it leaks sand persistently, contact RDX Sports customer service immediately.

• Step 7:
  Avoid overfilling the sandbag with fillers. Make sure it never loses all flexibility. In case, the sandbag feels too empty, you may resort to some light-weight fillers to fill the excess space, such as towels, or styrofoam packing peanuts.

NOTE

• To ensure the sandbag is filled correctly, only use clean and dry play sand that does not exceed two-thirds of the fillers’ capacity.
• Sand is not included with your RDX Sandbag. So, you may get it at your local hardware or home improvement store. Slowly fill the sand in fillers to avoid the accumulation of dust.
• Do not use wet sand as it could lead to mold growth or other damage, which may cause injury and property damage.
• Other materials such as gravel, rocks, dumbbells, bricks or heavy items should also be avoided due to their potential to harm the user or contents of the bag.

CARE AND STORAGE INSTRUCTIONS

• The fillers should only be used inside the sandbag. Both items must not be exposed to extreme temperatures or excessive sunlight. Refrain from dragging them across rough surfaces and never use any abrasive or sharp objects near them.
• For safe storage, place the bags in a secure, cool, dry spot that is out of children’s reach. Additionally, avoid forcefully slamming or throwing the sandbag into the air. Please do not allow children to use it without adult supervision.
• Failure to follow instructions herein may cause serious injury, shorten the product’s life and void your warranty.
• Before starting any workout routine, we recommend consulting your trainer or physician. Before each use, please inspect to ensure that the RDX Sports Workout Sandbag is in good working order and that all zippers and closures are correctly done.
• As with any physical activity, the practitioner is subject to a certain amount of risk.
• Before allowing people unfamiliar with how to use this product, instruct them on the basics. The user must accept full responsibility for the safety and usage of all the accessories included in this product.

EXERCISES

ARMS: SANDBAG BICEP CURLS

1. Stand up straight with your feet shoulder-width apart.
2. Hold the sandbag in front of you with both hands. You can either use top handles for hammer curls or side handles for standard and reverse curls.
3. Keeping your shoulders levelled, slowly pull the sandbag up towards your shoulders. Be sure to keep your core engaged throughout the movement.
4. Finally, return to the starting position. This exercise can be done with light weight – high repetitions or with heavy weight – low repetitions.

ARMS: TRICEP OVERHEAD EXTENSIONS

1. Stand up straight with your feet shoulder-width apart.
2. Hold the sandbag overhead, with both hands gripping the central handles, palms backward, and elbows forward.
3. Keep your shoulders levelled, while slowly pulling the sandbag up behind your shoulders. Be sure to keep your core engaged throughout the movement.
4. Finally, return to the starting position with the bag held in reverse overhead.

SHOULDERS: OVERHEAD PRESS

1. Position your feet shoulder-width apart and stand holding the sandbag at shoulder height.
2. Raise the sandbag up above your head until your arms are fully extended.
3. Return slowly to the start position.

TRAPS: UPRIGHT ROW

1. Stand tall with a slight bend in the knees. Keep the chest up, core and glutes tight.
2. Grab the side handles of the sandbag.
3. Raise your elbows up and out – keep the bag close to your body.
4. Once the sandbag reaches chest level, pause, and slowly lower to the starting position.

CHEST: LOADED PUSH UP

1. Start off by getting down on your knees and lifting the sandbag up onto your shoulder, ensuring that your body is straight.
2. Once the sandbag is positioned securely, use the side handles to help you move it lengthways down your back.
3. Get into a push-up position and stabilize yourself by engaging your core muscles.
4. Use the handles to shuffle the sandbag to your shoulders until you have evenly distributed weight along your upper body. Or you can use the assistance of a partner to make sure the bag is stable.
5. When you are ready, complete your push-up set with proper form and technique.

CORE: PLANK PULL THROUGH

1. Set up in a plank position with your hands under your shoulders and your feet and knees wider apart for added stability. The closer your feet, the harder the move will be.
2. Place the sandbag on the ground in front of your chest on the outside of your shoulder.
3. Reach your hand under your body and across to grab the sandbag.
4. Squeeze your glutes and engage your abs, without rotating your hips and pull the sandbag through and across to the other side of your body.
5. Switch hands and repeat the movement.
6. You do not want to feel this move in your low back. Your goal is to keep a nice straight line from your head to your heels the entire time.

LEGS: FORWARD LUNGE

1. Grab the sandbag with both hands, stand tall with your feet shoulder-width apart, and the sandbag in front of you.
2. Step back with one foot into a deep straight-legged lunge, bending the front knee and loading the glute.
3. Make sure to keep your back flat.
4. Come back up to standing, stomping the back foot forward to meet your other foot. Squeeze your glutes as you come back to standing.
5. Repeat on the other leg.
6. “Stomp” to make sure you extend the hips and drive your heels.
7. There will be more weight on the front foot and your back foot is for stability. Focus on the hinge and load your glutes

BACK: SANDBAG BENT-OVER ROW

1. Hold a handle of the sandbag in each hand. You can use a variety of grips (with your palms facing away, towards you, etc).
2. Hold the sandbag in front of you. Bend your knees and hinge over, all the while keeping your back straight.
3. Pull the sandbag up to your chest, driving your elbows down.
4. DO NOT curl your wrist or forearms toward your chest as you row. You do not want this to turn into a bicep curl.
5. Make sure you feel your back pulling the weight and make sure your back doesn’t curve over.
6. Lower the sandbag, straightening your arms out. Keep tension in your back.
7. Do not use your legs to lift and lower the weight. Keep your core tight, back stiff, and flat as you row

OTHER EXERCISES WITH THE RDX SANDBAG

• Squat + Shoulder Press
• Sumo Squat
• Glute Bridge Pullover
• Bear Hug Side Lunge
• Sandbag Crawl
• Sandbag Halos
• Sandbag Deadlift
• Russian Twist
• Alternating Overhead Squat

ABOUT US

With humble beginnings ¡n 1999, RDX Sports initiated its “fight” as a small- scale business in Bury England to cater to the growing needs of British combat sports enthusiasts. With a clear purpose ¡n mind, RDX Sports introduced a fighter centric mantra that believed ¡n giving athlete safety the utmost preference. Today, our products are serving athletes and fitness enthusiasts in more than 160 countries globally. The products speak volumes about the commitment and dedication that goes into manufacturing, designing and delivering the very best ¡n the fight sports industry

ENDORSED BY PRO ATHLETES

Documents / Resources

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