SANDBAGS: More Underrated Exercises (Upper Back MASS!)
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- Опубліковано 26 лип 2024
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0:00 Heavy Sandbags
0:38 The Sandbag Highpull
6:10 The Sandbag Row
9:57 Thanks For Watching!
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Disclaimer: The Stone Circle is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. The Stone Circle will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but limited to economic loss, injury, illness or death.
Also dude you need to write a book on calisthenics + Sandbags/stone + bands etc with all your programming advice.
That's actually a major goal of mine! It will probably take me a while but that would just be the coolest thing ever. I've had 2 other people ask me that and it's been super motivating, thanks for the encouragement!!
If you need help with how to do it, let me know. I've authored many, and helped others set theirs up@@thestonecircle
@@DopeyDetector thank you I'm sure I'll have some questions!
Hey hope you like this one! The sandbag highpull has been THE MOST important exercise I've done for unlocking heavier shoulders (aside from shoulders themselves).
And you can't shoulder it if you can't pick it up off the ground. Strange as it may sound, off the ground was actually my main weakness for a while there. Sandbag rows fixed that quick!
Thanks for another informative video. I have a question here, I see you do bodyweight rows in your 10 down endurance circuits...does the sandbag row provide benefits an inverse row cannot or is it just the weight and rep scheme that's making the difference.
@saiketbiswas8444 of course, thanks for being here! There is definitely some overlap between the two, and you could probably get similar upper back development from either assuming you're able to make the inverted row difficult enough. The main differences would be posterior chain and fatigue. With the sandbag row you also work the lower back, glutes and hamstrings so you're getting more total stimulus, but it will wear you down much faster than an inverted row will. I think of heavy rows where you're moving an object (a sandbag, barbell, kettlebells etc) as more of a primary rowing movement, and inverted rows would be more of a secondary movement (just how I do it at least!) Even though you do get less total work with an inverted row, if you do it right they can really make a huge difference!
@@thestonecircle thanks !! this was a really concise and clear explanation !
Those high pulls look like they would develop such powerful wrestling strength. Havnt grappled in a while, tempted to spend a year working these then go back hahah. Nice stuff Cody!
Hahah that'd be badass, you come back a year later and just start Karelin' everybody 😁 glad you liked it!!
I've tried telling my nephew this, who is a wrestler. He's not convinced lol.
@@unknownstrongman Lol for me the benefits seem obvious. If you can fling a 250 pound bag up to your shoulders you'll have an easier time doing it to people. I'll have to put it to the test!
@stephendietrich41 I'd be really interested to hear your take on these, so much fun! ua-cam.com/users/shorts_0uaWO3AYlE?si=MPOn9VUpeakKvTiD
@@thestonecircle oh yeah those are great! That movement is a big win if you can get stronger at it because essentially you can fully control your opponent especially in jiu jitsu.
Love that you mention the HIPS!! Yes!!
Yes the hips!! 😎😎
Our ladies love when our hips are strong guys!! 💪🏿
Hahah can't deny everybody loves a good powerful booty 😄
@@thestonecircle 🤣👍🏾
I really like sadbags high pulls and rows there are stable in my routines.
This is my list of underrated sandbags exercises 😁
Sandbag Overhead Carry
I didin't see any person on internet doing this exercise wchich is weird for me becuase is a such good exercise.
Turskish Get Up
Feel awful when you doing but still great exercise 😁
Sandbag Hang Clean
Really good for stamina and improving extension with sandbag
Sandbag Floor Press
Great exercise for tricpes and also for chest
Great stuff anyway 😁
Hey awesome list thank you!!
You DEFINATELY should do a book on sandbag, bodyweight training etc!!! That would be awesome!!!
Love the idea of shoulders,to high pulls etc,definately gonna incorporate this at some point! Excellent content as always!!
I was thinking along the same lines too !! Maybe start out as an ebook and self publish to cut overheard expenses ....something covering strength, strength-endurance/conditioning, cardio and mobility, some progressions/regressions, combination ideas with a couple of basic beginner programs
Hey thank you I'm glad you liked this one and again thank you for the encouragement!! Ever since you mentioned me writing something a while back I haven't stopped thinking about it haha. It's definitely happening!
@saiketbiswas8444 hey thank you!! That would definitely be the plan, I have a few programs in mind already (ones I've ran myself) 🙂 I think it would be cool to go over everything and have a few programs at the end!
Top man! Love watching your vids, got in to sandbag lifting through watching you and I love it. Keep them vids coming love from the uk👍😉
Hey thank you!! I love to hear it! Hope it's going well for you 🙂
Love it dude. Another one💪💪
Thanks man!!
I know that it’s not an easy thing to do
But if you wrote a book I’d buy it 👍🏼
Thank you I appreciate the encouragement more than I can say!! It will be a long process but after all the positive feedback I actually started working on that today 🙂
Another high quality video man. That sounds like a damn solid program… those rows look like one bad ass spinal erector builder, I bet they burn!! I totally agree getting strong in awkward positions is vital… I don’t care if you deadlift 600 lbs, if you’re weak in awkward spots then your “real life” strength is incomplete.
Hey thanks man!! Exactly, I've had so many people who deadlift over 3 plates come back after attempting a 100lb sandbag and say WTF!! It was the same for me haha, totally different type of strength!
@@thestonecircle sounds about right. This idea that has been promoted of the big three being the be all, end all of strength is ridiculous. There’s so many other movement patterns, ranges of motion, types and expressions of strength etc
@StopTheDamnTape definitely!! So many different things out there. Reassuring honestly, knowing if you ever get tired of one thing there's always something new to try!
Thank you for this great video!
These high pulls are really intriguing. Unfortunately they don't seem to be all that viable for a rectangular object like a suitcase.
Also thanks for the recommended order of movements (shoulders, high pulls, rows, carries). I was still trying to figure that out. 🙏💪👍
I believe you could manage. Tight into the chest, but I suppose it'd be more possible for a front loaded good morning lol. That Suitcase is awesome, I'll definitely be putting one together one day
Hey thank you I'm glad you liked it!! I've experimented a bit with something close to a vertical version of the highpull and it was MOSTLY similar. Basically just starting with the thing vertical on the lap, bear hugging it, then trying to explosively lift it as high up to the chest as possible. The main difference is it seems to work better if you 'catch' the thing up on the chest before resetting on the lap. Worked really well when I was trying to get better with that style, though at that point I'm not sure it's a highpull anymore haha, either way I would see it maybe working with the suitcase! 🙂
@unknownstrongman man I want to see you take on a giant suitcase and press it overhead!! 😁🤘🤘
@@unknownstrongman Yeah, I've done something like that already. Front loaded good morning puts it pretty well 😄
@@thestonecircle Thanks, I've definitely planned to practice that maneuver, which I think should be possible for me with my suitcase.
thanks for the tips.
Hey thanks for being here!
banger vid bro
Hey thank you!!
good job // shared
Thank you Danny!!
Chubbs Peterson said it best, "Its all in the hips..." RIP Carl Weathers.
Chubbs was the best I loved that movie, it's all in the hips!
Have you talked about sandbag turkish get ups?
Could one do a sandbag snatch?
I keep meaning to! I need to work with them a bit more but from what I've tried they're awesome!
I've thought about the snatch a few times too, and I think the biggest issue is grip. The turn around where you flip your hands from fingers facing down to facing up is tough to do in one continuous movement. I have been able to make something similar to a log viper press work though, which is pretty close! I'll have to experiment a bit more 😎
good stuff dude, hey had a question? what a coincidence. i literally found a big log in my yard yesterday and i lifted it and checked the weight its 150lbs i myself am 5ft9 170lbs lifetime athlete ( martial arts / westling) sandbag is something ive done over 20 years but ive never done logs or stones. only problem is the log is 6ft so im really brainstorming what to do with it. any suggestions? you shoud definitely do a video with logs just like the stones, odd objects are the apex of functional
Hey thank you! I agree odd objects are something else!! My favorite thing to do with a log that long is shoulder carries. With that much experience it might take you a long while to wear out but I think it's worth it!
Thanks, now that my sandbag has arrived I know now what to do... About to become stronger than I ever thought I could be 🤯!
PS: If the lower part of my posterior chain is not that strong should I still go for the highpulls with the 60kg sandbag or should I get stronger at good mornings/kettlebell swings first?
Awesome I can't wait to see you lift it!! That's a good question. I think good mornings and swings would be great if you want some extra work, and might be a good idea to make sure you're as resilient as possible. If you dont do that stuff though, the glutes/hamstrings should catch up on their own with all the odd object lifting you do! Even if it becomes less of a 'highpull' with the sandbag and more of just a lift from the lap to chest height, it would still be worth trying to be as explosive with it as you can
@@thestonecircle Good to know, thanks!
How heavy is sandbag you use in video? I just started and those things are way heavier than they seem, i am using 54 kg sanbag (120 lbs) and i am surprised just how hard this thing is to lift.
The heaviest is 275lbs, but I spend most of my time with 200 and 220 at the moment! I know that feeling haha, feels way heavier than it should at first, you adapt pretty quick in my experience though!
I just bought a 40kg sandbag, was wondering what would be wiser to do: to do zercher style carry, vertical carry and shoulder carry 3 times a week after your workout for 1 set each, or 2 sets 1 variation after the workout? So lets say zercher carry on monday, wednesday vertical and friday the shoulder carry each side 1 or 2 sets.
I’m incline to choose that last option, but curious on your opinion!
Hey that's awesome! I think either method would work great. I always try to do bear hug carries as often as I can myself because they're so effective, but all variations are great!
@@thestonecircle Thanks for your reply and insight!
How about a sandbag toss? Like an extra explosive sandbag “clean” where you throw it behind you? Bet that would fire the whole system up !!!
Oh yeah that one is awesome!! I'm not strong enough to do it with any of the sandbags I have but I've tried it with a log and it felt pretty cool. Might have to go deeper into learning about that one!
@@thestonecircle haha chucking a log is so brutal, that’s awesome.
Yeah it’s the only problem with home training, so much to pay for/collect if you wanna cover all situations.
@@StopTheDamnTape and always another thing that seems really worth getting haha
@@thestonecircle oh yeah. I need to get a garage built at my place… I’ve got no where to store shit is half the problem. I threw over 20 grand credit card debt onto my mortgage to lower the interest on it. so doubt the bank will want to give me more for a garage lmao.
@@StopTheDamnTape damn haha, nice to have your own place though I bet!
Do you ever load it on a platform ?
You could just put a piece of plywood on your spotter !
I used to do this one a lot but never onto an actual platform, I'd love to though!
ua-cam.com/users/shortsJM49SUcRV64?si=Lkt8BEiMPzy7iP5g
😎
😁🤘🤘
As a pure muscle building exercise, which is suited better: the sandbag high pull or the sandbag carry?
Darn that's a tough question haha. Probably carries but high pulls are really awesome too
@@thestonecircle Thanks! Then I'll try adding carries to end of my back focused upper body workouts!
@DROPIt7 heck yeah!! When I was still doing more traditional training stuff, I really liked doing my carries after squats too, they seemed to pair together really well
Can u build strength and muscles with just sandbags?? Can u makena full video about exercise and programming with sandbags
He already did those 2 videos look on his channel
Personally i have a lot of gains with sandbag my legs never been so big !
@@thefubuking9919 thanks for the help I will check it out
@@TkSebastian I got more muscle and strength gains in my back, butt, legs and forearms from SB training than anything else.
@TkSebastian sandbags, and stone carries. If you did just that, and some bodyweight work, Push ups etc...you can get a great physique. I managed a decent one before I ever set foot in a gym.
Cody's a smart dude, I'm sure he'll full you in more.
@@unknownstrongman appreciate your response.
What brand do you mostly use or recommend for 100lbs through 200lbs i would like to get one but I don't know where to start.
I like the ironmind adjustable 300lb sandbags, but rogue or cerberus are really great too!
@@thestonecircle awesome thank you
I have a question about bag sizes. I was going to order a 100 lb Cerberus bag and use sand but then I read a comment where someone said they filled a 200 lb bag with rice which made it come out to about 120 lb. Do you believe there’s more benefit to a bigger bag of the same weight compared to a smaller bag of similar weight?
That's a good question. I actually find smaller sandbags more difficult in their own way. Even 200, it's difficult because it's heavy, but in a lot of ways it feels more difficult than the 220 because it's smaller and harder to control. I could see using a bigger sandbag filled with something else like that being a good idea. Also gives you more room to grow!
I started out with a 200lb Rogue sandbag filled to 140lbs with sand and rubber. I bought it off someone else. I think there’s definitely some benefit to having a sandbag like that, that’s big(ger) but not too heavy. It gets you used to having to manage large unwieldy bags without actually being too heavy to lift early on.
@Edythemighty now that I'm trying to work with the bigger cerberus bag I can 100% confirm this. I was not prepared for how wide it is!
Ever think to do sandbag on the back pushups instead of bench or high rep pushups?
Great idea!
@@thestonecircle thanks give it a try. its kinda awkward to get set up but its better than bench in my opinion!
@@gottijiron262 I've always liked weighted pushups more than bench too, seems like this will be a great way to do it!
@@thestonecircle if you end up doing them often and think there worth it maybe you could make a video too!
@@gottijiron262 for sure!
How heavy are these sandbags? They look huge.
I have a 200, 220, 250, and 275 right now! (I got a little carried away end of last year haha)
@@thestonecircle That's impressive man. To me sandbags feel so much heavier than normal weights it doesn't make sense😂
@@MarianoGrande1 thank you! I feel that haha, this 275 I'm working on now feels way heavier than it should 😁
How could I make one by my own?
I recommend checking out a thrift store for a canvas bag, you can usually find one pretty cheap. You can lone it with a contractor bag or a bunch of trash bags, fill it with sand or rocks or whatever you have and it should work pretty well!
Line it*
What do you mean by “extensions “?
Hey which part of the vid are you referring to?
At around 5:50 you mention hyperextensions as non SB related exercises.
@@honkskillet oh yeah! I like to end my workouts with some reps on the 45 hyper, it's an awesome exercise if you haven't tried it already!
Have you thought about buying a sand bag with a handle on it.
I might get a lightweight one sometime for the variety
Might be a dumb question, but are sandbag presses worth doing? I figure they are, but I feel like I'm going to be stuck at 100 lbs sandbag press for a very long time.
Definitely not a dumb question! I think sandbag presses are great, the main reason I don't always include them with other exercises is for that exact reason- there's usually a big strength difference. You can use the same weight for the lift, carry, and shoulder and still get a great workout, but usually you'll need something lighter for the press. If you can get your hands on something smaller I think they're great though!
@@thestonecircle I bought a large set of strongman sandbags. 50 lbs to 250 lbs in 50 lb increments.
Im currently easing into the big movements with 150 lbs so I should probably not press anything over 100 for a while right? Im about 6 foot, 220 lbs, intermediate strength levels so 3 plate squat, 400 lb deadlift, press a terrible 135.
@boriss.2392 oh nice that's awesome!! Just from my experience it seems to take a lot less time to adapt to the sandbag pressing compared to the other stuff. There's some extra stabilization involved but you can push it further faster. I actually think pressing a sandbag feels way more natural than pressing a barbell for some reason. I think you're right the 100lb bag should keep you busy for a long time. One thing to think about, you might actually have an easier time pressing the heavier bags if they're longer. The 100 bag might force you to use a narrower grip, but the heavier ones might go more in line with your build
@@thestonecircle The bulk and general size of the bag kinda necessitates a narrow "grip" as well. Just to get it secure in the rack position without being bent over backwards. I'm 6ft as well, with a +2 Ape Index and when I've pressed sandbags and heavy medicine balls, getting your elbows underneath the bag and more out in front of you, seems to be the most advantageous position. Certainly is a much more stable start position for the press.
@Voidrunner01 great points! Yeah I just know some of the smaller sandbags are so narrow it can be tough to get into a position that feels right compared to a barbell press. I kinda like the narrow grip elbows in front style like you mentioned though!