Get Brutally Strong With The Heavy Sandbag To Shoulder (An Advanced Guide)
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- Опубліковано 9 лип 2024
- 0:00 The Heavy Sandbag To Shoulder
0:56 Method 1
2:11 Method 2
4:30 Method 3
5:10 Method 4
6:13 Method 5
6:34 Method 6
7:46 Method 7
8:04 Methods 7.5 & 7.75
8.39: Methods 8 & 9
9:46 Variations
10:48 Method 10
12:10 Thanks For Watching!
The One Motion Sandbag to Shoulder
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Disclaimer: The Stone Circle (Cody Ryan Training) 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.
Hope you like this one! Let me know if I missed any. Which is your favorite?
In order of appearance, here are some crazy strong guys:
Andy Crawford
youtube.com/@crawfordov24
Mooseville Strong
youtube.com/@moosevillestrong895
Unknown Strongman
youtube.com/@unknownstrongman
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I just discovered sandbags a few weeks ago and I’m hooked. I can squat around 400lbs on a good day but I was humbled by a 85lb sandbag. I started doing carries and squats with the 200lb bag and it is brutal. Best thing I ever started doing, can’t wait to shoulder the 200lb bag!
Hell yeah that's awesome good luck!!
2 hundo is s big jump from 85. If you can afford it I would get and in-between weight like 130-150
Build a good foundation first, you don't want to go too hard to quick. Friendly advice, do what you feel is best.
@@michaels5676 I’m almost there haha. I almost got it up there!
I’m not even training anything remotely like this currently but I found the video really interesting, and if I get my hands on some sandbags or start lifting random stones again I’ll be rewatching. Really good quality and informative video man. 👍
Hey thank you!! I imagine you could throw around a heavy sandbag with the best of them!
Awesome
This is great! 👍
9:48 Later this year I will further explore the saxon lift derivative (i.e. shouldering via the back), that I have done only with a baby sandbag so far, with heavier load.
I won't use my suitcase for it, though, because it has a skeleton of steel wires I fear could do nasty things to my neck.
I'll be waiting for that one!! You're the first person I've seen do that, I'm excited to see how strong you can get with it!
I vary in a sliding scale between 4 and 6. They're also largely the best approach to shouldering something like an atlas stone. You really, really don't want to start out with an underhand on an atlas stone. Despite what a lot of people think, with stones AND sandbags, the most common injuries are not back injuries. It's biceps tendon tears, and hamstrings. So your point about maintaining the same elbow angle on the "bottom" hand is very well made. That's key to staying injury free.
Oh, and I'm a big-time horizontal pick guy. I really don't care for the vertical pick myself.
Also Mateusz is a gottdamn monster with the stones.
That's awesome to know thank you for your input! I still haven't lifted an atlas stone myself so I'm always interested to hear about it. It seems like underhand would be pretty bad with an atlas stone though haha.
I'm becoming that way myself, I used to love the vertical method, but once I started getting into the horizontal stuff I've improved so much more!
Haha yes! That video of Mateusz is so good!
@@thestonecircle That was an absolutely bonkers performance. And he just dominated that event, at like 23 years old, against the top competitors in the entire world. It was just out of this world.
@@thestonecircle You really do have to make that switch over with one hand to get it to shoulder. But the advantage with atlas stones is that you can start with the double overhand and get it REALLY high on your chest, and at the top of the arc, you switch one hand to under, and use the momentum to "carry" the stone onto your shoulder, guided by that underhand. It's tricky, but it's also enormously satisfying when you nail it.
With sandbags, especially really heavy ones, you tend to end up moving it in smaller increments, but... That's also the difference between atlas stones and sandbags. The sandbag will fight you the whole way, lol
@Voidrunner01 that sounds exactly like something I'd like haha. I enjoy those quick moving reps so much more than the slower ones. Right now 100kg is that sweet spot with sandbags, but I know I can raise that higher if I push the max strength. Something so satisfying about moving the weight quickly. I'm hoping to get my hands on some atlas stones this summer!
I didn't realize sandbag lifting had made its way to crossfit, that is pretty crazy!!💪 so much insight into technique revealed in this one 🤯
I was surprised! In the competition I saw there were so many guys shouldering well above 300. They all looked 200lbs or less themselves too!
I just saw a really interesting sandbag exercise. It’s basically a Turkish getup using a sandbag. It seemed like something right up your alley
I've been meaning to try that one out! Looks brutal!
I do those with my kids. They're a lot of fun. But now that I'm getting into sandbag training it will definitely be cool to be able to try it with something significantly heavier.
These are absolutely humbling. Took me a while to be able to reliably do them both sides, but now I can getup with the 68.3 kg bag (150 lbs) and immediately start lunging. Makes for a tough start to a lower body session
I started with the bag horizontal, lap it, do a sideways hook grip on one end and an underhook grip on the other side. I'd hip extension the bag as much as I could upwards and use the side where my underhook was, to rotate the bag vertically while pushing up on the side of the bag with my side hook that then became an underhook once the bag went vertical. Then I changed to having the bag laid vertical, lap it, get a nice tight bear hug grip on it, hip extend up and keep one arm wrapped on the bag while the other arm/hand would assist pushing up the bag on my shoulder. That method seemed to work a lot better for me.
That's interesting you know I never actually thought about flipping the bag to a vertical position that way, AWESOME!!
What’s happening Cody? Love sand bag training, and last year I bought the Cerberus three pack v2 sand bags because I can adjust the weight and make tight.
I also ended up buying Brian’s 60 sandbag sessions.
Like I said in the past it’s because of you and Brian alshrue that keep pumping out content with sandbags that gets people excited about something different besides just barbell training.
Thank you gentlemen for the content.
Hey I'm glad you're still going with it!! Hope you're having fun!
This is EXACTLY what I needed. I wasn't sure how to get my 125# bag up there and I did it twice today!
Heck yeah that's so awesome congrats!!
Very good high quality video, explains the movements really well. One day in the future all your notes and experience on this could be turned into some kind of book or manual if you want to.
Thank you I appreciate that!! I definitely have plans for something like that in the future 🙂
10:30 Nemesis!!!!! I was so happy dude lol
That was such an epic day man! When Nemesis finally fell 🤘🤘
I just recently found this channel and I love it.
So glad to have you here!!
Great to see Andy Crawford getting a mention! He’s a monster!
For sure his strength is legendary! We did a video together too on the one motion, he does an awesome job explaining the movement
Ive been trying out lots of different training methods because i dont like to be too rigid but most info kept pointing to the idea that traditional gym lifts were the gold standard for fitness. I was not satisfied with this because even though i respect gym lifts and they have their benefits, im a more dynamic person with a background in martial arts and picking up weights doesnt fire the same levels of enjoyment for me. But i still like the resistance of heavy weights. Enter the sandbag which i paid more attention to because of your channel. Ive got a heavy old punching bag that works perfectly and im finding this way of training so fun.
Hey that's so great!! I'm glad you're enjoying the sandbag training, I think it's a lot of fun too. Really keeps you coming back for more again and again. Good luck with it!
I'm the same way. Training sandbags is so much more dynamic than traditional lifts and the strength gains from it, especially my back and grip strength, have really helped me in my MMA classes, especially when grappling.
Great video! Even those who have experience in this can use this video. Love it dude💪
The pillow is genius dude
Thanks man! Once I started really trying out different techniques it became clear how much of a difference finding your own style can make!
Yay, YMMD! (gonna watch it now)
Yay I'm glad you like these!!
Great video man, excellent! 👏🙌
Thanks man glad you like it!! Thanks again for letting me use some of your footage, I think I'm your biggest fan haha 😄
Great video! Thanks for sharing
Thanks I'm glad you liked it, good luck shouldering heavy things!!
Good stuff. Thank you for sharing.
Thank you!
Thank you for making this. For years I’ve been looking for something like this cz like you’ve said, all that pops up is cardio stuff. I just shouldered my first 250 bag a couple days ago and now I have some goals and techniques to try out! Thanks again!
Hey glad you like it! I couldn't find anything like it when I was starting out, hope it helps you hit your next goal 🙂also congrats on that 250!!
Good day today I got the 200 pounder up on the shoulder. It really felt good, I’ve been working with it every weekend but this was the first time I got it up there.
AWESOME Congrats!! That's a big step into new territory!
brilliant video! perfect start for me to learn, practice, and try the techniques as a beginner!
Thank you good luck with it!!
Nice…. Really like your long videos
Thank you I appreciate it!!
Great video👍I am practicing shouldering right now and I don't know whether to lap it horizontally or vertically is better or more efficient. What's your take on it? Greetings from 🇩🇪
Hey thank you that's awesome! I go back and forth, I was better vertically for a while then I got better horizontal, I think it just depends what you spend time practicing. The horizontal methods seem to allow for more precise skill which may let you lift heavier things if you get really good. That said I've seen some crazy lifts from a vertical position so it's hard to say haha. Whichever one feels better to you!
@@thestonecircle Thanks for the quick response. So, I will try both 👍
@CK-iy3hx of course! Sorry I couldn't give a straight answer which is better 😅
2:30 im not sure if you know this, but this is the reason i started strongman. Because of this performance
The new record is 5! From Matuesz of course
Yes! I saw one of your insta posts about it, this vid got me super motivated when I was first starting out with stone lifting too! 5 reps man that's insane! Is that recent? I saw he was making his way back, I'm glad to see he's doing well!
@@thestonecircle ua-cam.com/video/D2C608ytjxo/v-deo.htmlsi=HQGcrxiFyOxxa9XP
@thestonecircle I doubt anyone will ever beat that, anytime soon. Especially watching the last Arnold's they used it, 2022 I think. Martins managed 2 to win it.
@unknownstrongman really puts it into perspective when one of the best stone lifters in the world only manages 2 and Mateusz got 5 😮
That sandbag to shoulder is no joke.
I'm obsessed haha, such a fun and effective move!
@@thestonecircle It's healing my spine. I'm 44 years old and feel that youthful fire more often. I'm way stronger at work. And it's really helpful for my wrestling/bjj day.
@danieldigiuseppe7912 that's so awesome!!
@@danieldigiuseppe7912if you are strong enough grip wise doing dead hangs with your shoulders and back engaged is great for your hips, spine, shoulders and all you back muscles. It will decompress your whole body, it's great therapy. I'm bout to start doing it more regularly. Good luck
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Just another comment and a Like for the algo.
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Stay shredded, brahs (and brahettes).
We're all gonna make it.
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Peace.
Thank you 😁
Have you read a comic book/manga called berserk.
The main character guts carrys around a heavy sword.
Basically heavy odd object lifting all day!
I haven't yet but I'm looking forward to it one day! I really like the dark gloomy atmosphere, dark souls is my favorite game and I know they took a lot of inspiration from berserk. Haha that's one way to get strong!!
good stuff
Thanks!
Ok, practice is key.
Nobody knows how. Lift it?
Brute force!
Haha yes! There's always the brute force method 😁
The best part is that it’s not as hard on the body as barbells are
For sure! I'm able to go hard and heavy way more often
Hey man what’s your thoughts about doing like power speed versions of this? So low reps but full power and getting it up and over over as quick and as powerful as possible
Hey in my opinion that's the only way to do it! I usually stay somewhere between 5-15 shoulder attempts per side per workout, and I always make sure everyone is as powerful as I can make it!
☺
🙂
I have just started lifting my sandbag and I am leaning a lot with the sandbag on my torso, I am not able to drive with my hips as I am totally bent, it would be awesome if you make a video on these kinda of struggling. I feel that the torso to shoulder part is really the hardest. Is leaning too much an issue? Is it dangerous? Thanks a lot!
Hey that's a good question. Some of the strongest guys advocate a lot of backwards lean, and it doesn't seem to be an issue for them. I'd just make sure to lean at the hips rather than arching the low back. That part of the shoulder movement definitely is really difficult. I strengthened that part of it myself working on doing a lot of reps and volume with a lighter sandbag, perfecting my technique. That sounds like a great video topic though!
@thestonecircle Thanks a lot for your answer 🙏👍 looking forward for your next videos 💪💯
Turns out I've been doing this... twice per year, whenever I move my weights and heavybag into or out of the basement for winter. :D
Haha hey you've gotta be a pro by now then! 🙂 I love this movement!
@@thestonecircle A pro at doing one 90b heavybag to shoulder, 2 reps per calendar year. I'M THE GREATEST.
Also, ordered a workout sandbag. I have ten actual bags of sand in my garage, but they rip if you sneeze near them.
@@toppersundquist haha best of all time 😁 that's awesome though you're gonna love it!!
New here. Is there a video for getting it off the ground?
Hey glad to have you here! I made a video on it a few months ago! I used to shout at the camera for some reason, but if you can get past that the info is still good haha. ua-cam.com/video/69gorZAu7yM/v-deo.htmlsi=LFZX7jo0wmoWJVfp
Do you have a video on how to make your own sandbag and an effective one?
Hey not yet but I'm planning on it!
ua-cam.com/video/_gcJ-xR6ULk/v-deo.htmlsi=jB4zbwq0ZaWfLEUH
This video link should help
Really interesting video, didn't now there were so many potentially different styles!
Ok, I have already asked you this in like 3 other videos so I think now is the time to finally do it: I'm getting a sandbag. Initially you told me to make one myself, but after doing some research I don't have the materias and I don't if think I will be able to do it. So if I was to buy one, what brand or shape do you recommend? In one of your shorts I asked you if 120lbs was a good weight and you said probably yes.
AWESOME!! I think starting off with the 'strongman' style sandbags right away is the way to go. Basically just a stone but made out of sand haha. I have the 3 top brands now and they all seem very durable, but Cerberus has the best locking system. The velcro setup is super convenient! Yeah I think 120 is a good place to start. It will probably be really difficult at first but you should build up that strength pretty quick, especially with your stone lifting base!
@thestonecircle Okay thanks! Looking at the Cerberus website right now: Should I chose the Dual-Ply Sandbag or the Heavy Duty Sandbag? The latter seems more adaptable since you can fill it less or more, but I haven't got a clue.
@@TrainingEverydayUntilIDie that's a good question actually, it depends what you want. The dual ply is super convenient but you have less room to grow. If you're trying to lift sandbags to help with stone lifting, I've found at least that the heavy duty top knot style has a tendency to loosen up on you pretty quick, so it'll be less like a stone than a fully filled dual ply, unless you constantly work to keep the thing tight, which is what I always have to do with mine in that style. You also need to use a liner bag for the heavy duty but you don't for the dual ply. I have the ironmind bag with that top knot style and it's been super durable, just pretty annoying after a while. That said if you have easy access to sand (which it looks like you do) and you don't mind messing with the weight, you could easily bring that top knot bag to the beach, and fill it up as you go, which could be pretty cool.
I'll probably never buy another heavy duty top knot style bag, but they do work well if you want something customizable.
@@thestonecircle What do you mean by "a tendency to loosen up on you pretty quick"? How does that "loosening" feel when securing a hold and then lifting it?
@TrainingEverydayUntilIDie the sand moves around on you more. It's still great but it's less like stone lifting. In some ways it's a good thing but it can be kinda annoying too. Makes the lift off the ground a bit easier but it will fight you on the way up more than a tightly packed bag, which is also pretty awesome! Just less specific to stones. If you try to pack the sand down between every lift you can keep it pretty solid if that's what you want, it can just get annoying having to do that between every lift sometimes
What's a good weekly volume goal to shoot for in your experience for sandbag to shoulders? ~60 total reps (20 reps 3 days per week)? Or do you think there needs to be more volume worked?
Somewhere between 15 - 30 to each shoulder per week seems pretty good. For me at least as I'm chasing a heavier sandbag the volume will drop a bit, then I'll try to build it up again over time and repeat. When I was still newer I did more than that though, which was good for learning the technique.
@@thestonecircle ok cool, thanks. I'm currently doing about 6-7 per shoulder 2-3 days a week and felt that I should probably up the volume a bit.
@duchaneaux that seems like a pretty good place to be! I figure it's best to do the full shoulder fresh, then spend the rest of the time working on other sandbag moves that improve it like high pulls, squats or whatever!
@@thestonecircle yeah I should be working on things like high pulls but to tell you the truth, I can't wait to get through my sandbag to shoulders so I can get right into my shoulder carries haha. I like doing those a lot for some reason. I'll throw in a few laps of bearhugs at the end of those too, but I love doing shoulder carries.
I really need to do more high pulls though, and also practice technique.
@@duchaneaux haha I know the feeling!! Shoulder carries are awesome too, every once in a while I get pretty obsessed with them myself, that feeling in the lats and upper back after you finish the carry is so cool 😁
Do you cover the normal way at all?
Hmmm I think so, assuming the vertical lift from the lap is the normal way?
One question bro, how much weight should I add after reaching 15x1 per side?
25lbs seems to work really well for most people! Are you running the sandbag only program? How's it going for you?
@@thestonecircle I'm running a program inspired by the sandbag only program, since I have not so much free time after work. I train 4 times a week and it's going great, the sandbag is been a game changer, has I said before I'm having the most fun I ever had training, my shoulders, arms and upper back are being destroyed in a good way.
Best part is the strength translates to everyday work like a charm, if I'm picking something heavy at work or if I'm moving my girlfriend from a room to another I feel like I could throw her to the ceiling hahahah.
Thx for introducing me to sandbags.
This is the program I've been following for the past 3 months, only thing I need to add are pullups maybe but I need to get a pull up bar.
Tues
Sandbag bear hug squat
Bear hug carry
Wed
Kettlebell C&P
Push ups
Sat
Sandbag to shoulder
Shoulder carry
Sun
Dips
Heavy club
That looks like a great setup!! I know the feeling too haha, nice to be able to carry someone around no problem 😄 glad the sandbag stuff is working for you!
Lol my sandbag is a modified canvas bag and it's a straight up sphere😭
Those can be tough!! With something that shape there's no tricks, just straight up and down, builds some crazy strength!