Odd object training Vs Conventional weight training
“What’s the point in odd object training?!”
Its a question we get asked often, however most people do not appreciate the effectiveness of odd object training and the overall benefits you can get. Once you get over strange stares from regular gym go’ers, you’ll get a killer workout and introduce variety into your training to overcome boredom and smash through plateaus.
At RAW Performance we use odd objects such as tyres, sledgehammers, sandbags, sloshpipe, keg’s, ropes, water-filled stability balls etc. Your limitation is only your imagination, anything that you can lift, throw, pull or press can be classed as an odd object to get results.
“Why can’t I just use a barbell or dumbbell?”
A barbell or dumbbell has its place in a well rounded strength program, however it is a carefully calibrated piece of equipment to make sure that weight is evenly distributed for smooth lifting. Compare this with a heavy sandbag; a bulky, awkward object, with no handles, it’s obvious a sandbag is a tougher challenge. One huge benefit for athletes is the recruitment of stabiliser muscles, as you press a heavy sandbag overhead your arms, legs and core will be working overtime, as the sand moves around shifting from side to side to control the bag.
Odd objects are extremely versatile, you can use them anywhere, anytime whether training for strength, power, endurance or conditioning. They are extremely cheap (or sometimes free!) and easy to make, here at RAW Performance we have well over 200kg of sandbag weight that cost around £45, compare this with a 200kg BB set which retails at well over £300! (Want to make a sandbag? How to make one! )
“Should I just use Odd Objects??”
No! Odd objects give you another way to incorporate variety into your routine. Use kettlebells, barbells, dumbbells, bodyweight and anything else you can get your hands on, just don’t think something has to be made out of iron for you to become stronger, leaner and better conditioned.
Try this sample odd object training routine for strength endurance:
Work through in a circuit fashion, with a 1m-1m30s rest between sets (work up to 5 sets depending on fitness level).
Keg/Sandbag/Gas Cylinder clean and press 15-20
Sandbag overhead lunge 20 (10Per Side)
Bodyweight supine rows 10
Perfect form Push Ups 15
Sandbag zercher squats 20
Sandbag get-up 5 Per Side
Overhead sledgehammer swings 30
PS Any questions? Use the ‘Ask RAW’ tab!