Sandbag Strength: Three Great Sandbag Accessory Exercises To Improve Your Lifting
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- Опубліковано 26 лип 2024
- 0:00 Sanbags and Barbells
2:52 Swings
7:18 Curls
13:40 Pullups
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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 not limited to economic loss, injury, illness or death.
I hope this motivates you!! One thing I should mention - I only use barbells in the example because I have a lot of experience with them, and I know many of you do too, so it gives us some common ground. It's never my intention to say one form of training is better than any other. Barbells are awesome. Sandbags are awesome. Whatever makes you happy!
i recently found you, and love your content. i recently started doing bear hug carries, which ive enjoyed alot more then i thought i would
@fluffy2055 Hey thank you, I'm glad to have you here!! That's awesome, bear hug carries are such a game changer. I swear my body just feels different ever since I started doing them! Have you noticed any benefits from doing them yet?
@thestonecircle my upper back feels significantly sturdier, idk how to describe it outside. I feel more stable
@fluffy2055 awesome I know exactly what you mean!!
I hate how this guy makes sandbag video but don't make how to actually make one
Cody- my biceps have grown from the bags and stones. I got several compliments and questions at my sons ball game last night about what I had been doing. Sandbags and stones are overlooked for hypertrophy.
Haha that's awesome, no better feeling for a lifter than getting asked about your arms 😄
I agree 100%! My arms have definitely grown from sandbag/stone lifting. I always had relatively weak arms because I neglected them so the extra direct work helped, but I do think given enough time with awkward objects the arms would probably catch up eventually even without the curls
You are gonna blow up on you tube.
Thank you! Things seem to be picking up 🙂
Hey Cody! I love sandbags so much dude. Im living vicariously through you at the moment. Ive only light ones. Still have a blast with em!
Awesome video, bringing that implement as high as possible has changed the game for me. I started throwing more heavy rows in, and good ol good mornings! Ive also been adding bicep tricep supersets 3 days a week. My arms are growin, and having less strain on heavy carries. Less pain. I use fat grips on db's.
Im going stone shopping next week! Looking for a 250ish grnite stone. I have a 260 one, but id like a more akward shape.
I love the plate swings dude. My glutes are something i neglected early on. When i did that first comp, a deadlift for reps, it hit me..."i need a stronger butt.." lol
Did i tell you ive added more sled? Game changer.
Another great video dude that will help people out!
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Hey I'm glad you saw this one!! You are the perfect example of how powerful a good first lift can be, not only did you start shouldering things, you PRESSED them haha. It's interesting to hear that about the arms and carries because I felt the same way. Before I did more direct work, my arms were always trashed from carries, now they keep up.
That's gotta be the best kind of Christmas shopping haha, are you gonna be looking for a stone similar in shape to the 250 you'll be lifting in comp? I've always wanted to go look through the stones at a landscape supply place.
And yes the butt! Haha. Focusing on it made me way more powerful too. I bet the sled work has helped with that!
@thestonecircle yes, I'll be searching for a similar one.
Another thing I didn't think about for that comp was altitude. I wonder how I'll fair. I've been upping cardio, and I've been holding my breath during cold swims lol. Not the whole time. 30 seconds or so.
@@unknownstrongman that's a good point! Probably will need some extra cardio for that, I got winded just walking stairs here for like a year aha
As.someone still looking into getting a sandbag, but who's been kettlebelling for this entire year, I feel like the kb move that more closely resembles shouldering a bag is the snatch. Dead snatch off the floor and snatch from the backswing being analogous to shouldering from the floor in one go or from the lap. They also trash the traps, erectors, glutes and rear delts
Hey thank you! I definitely have less experience with kettlebells so I appreciate the input! I think kb snatches would be a great addition. One thing I've noticed with shouldering sandbags and doing snatches with a barbell is overhead strength doesn't seem to have much of an impact on shouldering, but it can hold you back with snatches. For that reason I wonder if a kb clean might be even more closely related. Either way it seems you'd be building that explosive hip extension which could only help for sure!
the whole family of kettlebell hip-focused ballistics, for sure. The reason why I feel like the snatch might be the best accessory in this case is that the clean ends in a front rack position, and the snatch ends up stacked on top on the shoulder. The overhead demand is mainly stability to lock it out. The benefit of the clean over the snatch would be going heavier, tho@@thestonecircle
@leonardoandrade471 that's a good point, I could def see the snatch adding some extra work for the core and making you better at resisting that sideways bend!
Have you considered the kb high pull? They transfer will to sandbag shouldering as well.@@leonardoandrade471
I am in no way an expert, of course, but so far my favorite accessories for sandbag lifting had not been exercises but pieces of equipment, namely ring straps and round slings to suspend the sandbag at any certain height. For example, when I wanted to train the overhead press, I didn't have to clean the sandbag first, because it already hang at front rack height, which saved me a considerable amount of strength each time. Powerlifters use the pins in a power rack for the same purpose, so I thought: Why not train the phases of such a complex movement like a clean&press individually on their own?
That is such a great point! I can't deny I often wish I didn't have to start from the ground every rep haha.
need the ironmind sandbag to arrive fr
have you seen alec enkiris vid on the diy keyttlebell? you can load that thing up. swining a bell that weighs as much as you feels kinda freaky tbh.
Can't wait to hear how it goes for you! I remember watching his video from a couple years ago about it, never got around to making one myself. He does usually come to mind when I think of heavy swings though! I imagine it does haha, even a 45 in each hand feels pretty awesome
Ive always used kettlebells. Ive been using a 60kg sandbag and squatting with that just seems to target everything differently. Hips and glute engagement just feels different. Floor to shoulder lifts and good mornings completely different. Its so odd. Sandbags are here to stay for me.
Also, found it really hard to lift 60kg bag a month ago. Throwing it so much easier now.
Hey glad you're enjoying the sandbag stuff!! I swear it's like getting noob gains all over again when you first start, good luck with it!
Wow I love the concept, I have no doubt this is a brutal way to workout so many muscles at once. Very cool!
Hey glad you liked the vid! Sandbags can be really brutal for sure, makes them super effective for getting bigger and stronger quick!
Absolutely!
@@thestonecircle
Thank You very much for this material and every other as well. Got heavier sanbag yesterday around 60 kg (130 lbs) with 80 kh bodyweight. It made me realize I am not so strong as I thought I am🙂(I guess common experience dor most of beginners in the realm of sandbags). Managed to lift it to chest height. Cue about carrying at chest level should be easier that holding the bag lower. Would definately check it. Thanks again.
Hey that's so awesome good luck with the sandbag training!! I know that feeling well haha, first time I tried lifting a 100lb sandbag I was like wtf?? :D
Good Video
Hey thank you glad you liked it!
Отличный инвентарь!💪🔥
Thanks!
Zerchers and power curls Ftw💪💯
Hard to beat those!
Dude thanks for your content. Great videos.
One question, what is that blue bag filled with? Is it really full of pure sand? How heavy then?
Hey thank you I'm really glad you like it!! At the time of making this video that one was filled to 225 I think. I have it at 250 now! Yeah just sand, the ironmind bag is skinnier than most others though so it makes it look bigger than it actually is, easier to lift too 😁
What are your thoughts on Clubbell work for arm work? I find that holding a 12lb club in one hand at 90 degrees really works my bicep in that bent arm position.
I don't have any experience myself but I really would love to get my hands on one at some point! Sounds like a great way to build that strength. I've tried mimicking a club with plates, and even 10lbs gets tough pretty quick, and thats without the leverage disadvantage! I think clubs would build some really strong arms no doubt!
Clubs are one of the best pieces of training equipment you can use especially for arms. You're training rotation and throwing patterns which aren't trained through any other type of implement. Definitely recommend buying one for single hand or double hand work 💪
Seems most sandbag movements the weight is closer to your core, where your body fires smaller supporting muscles differently when the weight is balanced against, several feet away from the body on the opposing ends of the bar.
Definitely! Totally different animal compared to a barbell. Honestly now I've spent so much time lifting stones and sandbags, barbell deadlifts feel kinda strange. It just makes so much sense to lift something from your center of mass. Deadlifts are still awesome of course, but I like them a lot less now
@@thestonecircle yes I mean the comment in the sneaky, subconscious, physiological responses to lifting the same weight as a sandbag versus a barbell, how a mind might be thinking “why is this so hard it’s the same weight!”…an asset to do both, but definitely understandable to lean to SB more often, as an SB more reflects actual objects than a BB, while the BB does build and activate the large musculatures.
@@NGAOPC haha yes definitely! Even after lifting a 200lb bag for a few months, I SERIOUSLY underestimated what a 300lb sandbag would be like aha
What kind of progression do you use ? Steploading, max effort method etc ? What rep and sets do use ?
You know it's funny, I spent so long learning how to periodize for strength training with a barbell, but with sandbags I've gone almost completely by feel. It seems like it shouldn't work but usually I just go until I'm worn out and stop, and it's been working great. I do have to be mindful of how often I train though. For the last few months it's been sandbags every 3 days, and every 3rd session I'll give myself 3 attempts with the heavier sandbag I have, which I guess is kinda like the max effort method. My weak point is off the ground right now, so a typical session starts with 5-10 lifts from the ground trying to be as explosive as I can. After that I'll usually go for a few shoulder attempts, possibly trying less familiar techniques. After that it's more weak point training, so I might do carries at a certain point on the chest, or horizontal lifts off the lap, whatever I need work on. It's actually been really nice worrying less about optimizing the program, and just focusing on getting better in general. I do think I'll probably try to work on the details a bit more once I get more sandbags to work with, but for now I just have the heavy one, and the really heavy one so there's only so much I can do haha.
Where do you recommend getting a sandbag? Can’t be arsed to grab one from rouge for 10938392084892091$ yours seems fine, I got a thin rope to seal the top.
Hahah yeah I get that for sure. I'm using the ironmind 300 bag here, I think it still costs around 80 though. Honestly I've seen some people get really lucky at thrift stores, if you want something cheap and you're willing to go a few times eventually you should find a nice sized canvas bag you can line with contractor trash bags. That was how I made my first sandbag
Are you still looking? Aliexpress has sandbags for $18-20. Same bags other companies sell
What are your benchmarks for testing strength?
This could change as I hear from more people who get into this stuff, but so far a bodyweight sized sandbag to shoulder, and a bw sized bag carried for 30 seconds seem to be great starting points. Similar to where you move from beginner to intermediate with barbells.
It's also interesting because around 1.25-1.5x bw to shoulder (depending on how big someone is) seems to be an entry to more advanced territory, but there's still a LOT of room to keep pushing from there.
@@thestonecirclethis is humbling lol. I’m 194 and moving 120 lbs to shoulder is tough. I’m turning 59 this year but love sandbags. I’ll try and work up to BW.
I have a 75# and the 120#. I usually do 125 foot walks with a 30# rucksack on and throw the 75# over one shoulder and go 250 foot walk. Need to pick up my game. 😂
@Lion-qi8ej that's still impressive, with some dedicated work you should make it there in no time! I feel the same way when I watch guys putting 400lb stones onto their shoulder at 200 bw haha. Check out Andy Crawford if you're interested 😄
I have gotten into sandbag training the past two months. My sandbags inner liner ripped. Any experiences with sandbags breaking? any tips to prevent that?
Darn that sounds really annoying! I used some contractor bags inside the liner bag just to be extra sure, and so far so good!
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Can you do WWE slam workouts next?
That'd be pretty cool haha might have to think about that