Sklz Super sandbag User manual

HEAVY-DUTY TRAINING BAG

INSTRUCTION MANUAL

AND EXERCISE GUIDE

REPS AND SETS CONTINUED...

PROPER FORM

When trying movements for the ﬁrst time, use a lighter weight with

the goal of being able to perform all movements without breaking

form. Do not push through or ignore aches and pains as you

perform any movement.

PROGRESSIVE RESISTANCE

Progressive resistance is a concept that states you should be able

to lift more weights or do more repetitions each time you perform

an exercise. As you progress through any training phase, increase

the weight when your prescribed repetitions decrease. When the

prescribed repetitions increase, decrease the weight accordingly.

You may also need to adjust your repetitions, sets, and resistance if

you are not seeing improvements in your goals.

SET-UP INSTRUCTIONS

» Remove Super Sandbag and yellow weight bags from box.

» Fill yellow weight bags with desired amount of ﬁller (sand is

recommended). Ensure each weight bag is sealed.

» Insert desired number of weight bags into the

Super Sandbag and seal bag (each sand-ﬁlled bag

weighs approximately 10 pounds).

» Begin workout.

ADDITIONAL EXERCISES:

Visit SKLZ.com for in-depth training and product videos.

Create your own customized training

programs with exclusive online tools.

IMPORTANT: PLEASE READ!

» Consult your healthcare professional before beginning this or any type of exercise program.

» Recommended for athletes over 14 years old. Athletes under 18 years of age should use under strict adult supervision.

» Always check equipment for worn or damaged parts before use. If any defects are found do not use product.

» ENSURE THERE IS PLENTY OF SPACE. NEVER THROW THE BAG TOWARD OTHERS.

» Do not use more weight than you are capable of lifting.

BEFORE YOU BEGIN

» Make sure all Super Sandbag components are included. Please contact SKLZ customer service toll free at

877-225-7275 x128 if anything is missing.

» Read all setup and usage instructions carefully.

REPS AND SETS: A GENERAL GUIDELINE

Reps and sets are a way to track progress with your training. This is a general guide. Programs will vary depending on

your speciﬁc needs, goals, off-season or in-season, experience, etc

AS A GENERAL GUIDELINE TO START:

» 8-10 repetitions for 2-3 sets when training for strength (moderate to heavy weight with focus on proper form and

control)

» 12-15 repetitions for 1-2 sets when performing prehab or pillar (hip, core, shoulders) preparation exercises

(light weight with emphasis on proper movement pattern and stability)

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CLEAN AND PRESS

//// SUPER SANDBAG: FULL BODY WORKOUT

EXERCISE STEPS:

STEP 1 – Stand with your feet shoulder width apart. Hold the Super Sandbag in front of you with a neutral grip

(palms facing each other).

STEP 2 – Initiate the movement by bending your knees slightly, pushing your hips back, and lowering the

sandbag to just below your knees.

STEP 3 – Extend your hips, knees, and ankles as quickly as possible and immediately shrug your shoulders

upward, followed by your elbows. The power generated from the movement may cause your feet to

leave the ground.

STEP 4 – When your elbows reach the maximum height and your body is fully extended, pull your body under

the sandbag by rotating your elbows underneath and forward.

STEP 5 – “Catch” the sandbag on the front of your shoulders in a quarter-squat position with your chest and

elbows up, hips back, and feet on the ﬂoor.

STEP 6 – Stand by pushing through your hips and press the sandbag overhead in one continuous motion.

STEP 7 – Lower the sandbag to your shoulders to return to the starting position.

STEP 8 – Continue for the remainder of the set.

TRAINING TIP:

Initiate the movement with your legs. That is, do not begin to pull with upper body until your hips are

fully extended.

FEEL IT:

Working your entire body.

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ROMANIAN DEADLIFTSQUAT – SINGLE FRONT LOADED

EXERCISE STEPS:

STEP 1 – Stand with your feet slightly wider

than shoulder width apart. Hold the

Super Sandbag over one shoulder

supporting it with both hands.

STEP 2 – Drop your hips back and down into

a squat position.

STEP 3 – Keeping your back ﬂat and chest

up, return to the starting position.

STEP 4 – Complete the set on one side

before repeating with the sandbag

on the opposite shoulder.

TRAINING TIP:

Keep your feet ﬂat on the ground with your

weight on your arches.

FEEL IT:

Working your glutes, hamstrings and quads.

EXERCISE STEPS:

STEP 1 – Hold the Super Sandbag in front

of you with a neutral grip (palms

facing each other).

STEP 2 – Stand on one foot with your knee

slightly bent. Hinge forward at the

hip, lowering the sandbag as your

non-supporting leg lifts behind you.

STEP 3 – Contract your glutes and hamstrings

to return to a standing position.

STEP 4 – Complete the set on one side before

repeating with the opposite leg.

TRAINING TIP:

Move your torso and leg as one unit while

keeping the sandbag close to your body

throughout the movement.

FEEL IT:

Working your glutes, hamstrings, and

challenging your single leg balance.

//// SUPER SANDBAG: LOWER BODY WORKOUT

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FORWARD LUNGE WITH ROTATION

EXERCISE STEPS:

STEP 1 – Stand with your feet shoulder width apart. Hold the Super Sandbag in front of you with each hand

with a neutral grip (palms facing each other).

STEP 2 – Keep your chest up and step forward into a lunge.

STEP 3 – Rotate the sandbag and your torso over your front leg to one direction and then again to the

opposite direction.

STEP 4 – Bring the weight back to the front of your body and return back to a standing position by pushing

through your front hip.

STEP 5 – Repeat with the opposite leg.

STEP 6 – Continue alternating to complete the set.

TRAINING TIP:

Do not let your front knee collapse to the inside and don’t let your back knee touch the ground.

FEEL IT:

Working your glutes, hamstrings, quads and core.

//// SUPER SANDBAG: LOWER BODY & CORE WORKOUT

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BICEPS CURL BICEP CURL – ONE ARM

EXERCISE STEPS:

STEP 1 – Stand with your feet shoulder width

apart. Hold the Super Sandbag in

front of you with each hand with

a neutral grip (palms facing each

other).

STEP 2 – Keeping your elbows at your

sides, curl the sandbag up to your

shoulders.

STEP 3 – Lower the sandbag back down to

the starting position.

STEP 4 – Continue for the full set.

TRAINING TIP:

Don’t allow your elbows to leave your side.

Avoid using momentum to help you lift

the sandbag.

FEEL IT:

Working your biceps.

EXERCISE STEPS:

STEP 1 – Stand with your feet shoulder width

apart. Hold the Super Sandbag with

an underhand grip (palms facing

out) in one hand.

STEP 2 – Keeping your elbow at your side, curl

the sandbag up to your shoulder.

STEP 3 – Lower the sandbag back down to

the starting position.

STEP 4 – Complete the set on one side

before repeating on the

opposite arm.

TRAINING TIP:

Don’t allow your elbow to leave your side.

Avoid using momentum to help you lift

the sandbag.

FEEL IT:

Working your biceps.

//// SUPER SANDBAG: ARM WORKOUT

HEAVY-DUTY TRAINING BAG

90-DAY LIMITED WARRANTY – SUPER SANDBAG

Pro Performance Sports (PPS) warrants to the original consumer purchaser of any PPS product it manufactures that the product will be free of defects in

materials or workmanship for 90 days (unless speciﬁed in alternate warranties) from the date of purchase. If defective and purchased from a retail store,

return the product along with receipt to the retail store where the product was purchased. If the item was purchased from PPS, return the product along

with proof of the date of purchase (i.e. the packing slip) postage prepaid to the address below for replacement consideration:

Pro Performance Sports :: 5823 Newton Drive :: Carlsbad, CA 92008 :: Attn: Returns

This warranty does not cover damages resulting from accident, misuse, abuse or lost merchandise. Only valid in the USA. All returns sent to PPS require

a Return Merchandise Authorization number (RMA). For returns to PPS and for all other Customer Service inquiries, please call toll free: 1-877-225-7275