I’m happy you’re building a vocabulary around these kinds of lifts. Regardless, these triple extension variations with a sandbag or atlas stone has hit my glutes harder than anything.
For sure I've been trying to learn as much as I can about every movement! And same here man when you go to toss that thing up and have no choice but to use the glutes for all they're worth, it works so well!
Bag lifting is one of the simplest movements imaginable. You pick it up, move it, set it down. Yet, that's exactly what makes it so challenging. The bag’s weight isn’t outrageous, but it tires you out so quickly. Each lift leaves you out of breath, your energy fades faster than you're used to. The mental portion is even tougher, resisting the urge to quit, and pushing past it. It’s humbling, even more so than workouts like the pendulum squat. Lifting a bag feels like it shouldn’t be this hard, and that thought alone makes it harder to keep going, and sometimes discouraging, and all together motivating in a strange way.
Awesome comment and I agree completely! There's beauty in the simplicity for sure, it always seems like it shouldn't be as tough as it is. Then you have those days where you're feeling like some kinda badass and go into the workout thinking you'll own the weight, and first attempt you can't get it off the ground haha, humbles you instantly. Nothing like sandbag training!
Upper back and glutes are a very sound choice of muscle groups to make outstanding, especially in the long run, because glutes are basically what keeps you mobile in old age and parts of the upper back, namely lower traps and upper spinal erectors, will keep you from developing a hunchback.
That's an awesome pick! Honestly I was pretty torn between glutes and forearms, I eventually went with glutes for that hip power but forearms really seem equally as functional in their own way!
Forearms are a GOATed muscle group, largely because they are almost always visible. Well developed forearms are like wearing a sign reading, "I'm strong and capable."
The new style looks good!! The lap to chest always makes me feel like a beast!!😂 Gonna give the density style a try, sounds like it gets tough quick!! Another great video Cody 👍
Thank you!! Slowly figuring out how to be more present in the videos without taking away from showing all the training footage :) I feel that way about the lap to chest too haha, just pure brute strength! That density style hits so hard, the first couple sets aren't too hard, then you get to a point where you can't catch your breath and have to go into every set winded, it's brutal haha
insightful video! such an accessible approach to develop these areas of the body = few implements required and can be applied by most with reasonable mobility and general athleticism!!
@@thestonecircle I do like the repetitiveness of a single action over and over - it's part of the meditative aspect that makes exercise worthwhile. The hinge is just a thought for a different angle, but the idea that you focus on a single shot over and over is helpful because it reminds the viewer that that is how you improve, if that makes sense.
@@castironpenguin I get that completely I like that way of looking at it! I agree though even just a short clip placed in the corner showing the whole thing would have been a huge improvement
I like chest expanders/strand pulling for my upper back and delts and general pull power. Found 3 second hand so I have a 1 spring version, a 2 spring version that is lighter and a heavier 2 spring version. When I get strong enough I can go up to 3 springs on them 😃💪
Sound advice, as always. Here's some sound advice from me (I know, you didn't ask): It sems to me you are kind of talking into the side of your SM7B. If you point the tip at your mouth so the axis of the mic is pointed towards your mouth, you should get higher amplitude and a fuller sound. The SM7B is great at rejecting environmental noise. Even though it does have a cardioid pickup pattern which you are still kind of talking into, its full potential is straight on into the tip/front. What you are doing, moving it away from the central axis of your mouth (where most of the air is coming out (higher susceptibility for pop sounds from plosives), is great - that's what you see/saw all the old greats (Sinatra, Elvis etc) do. You might want to try that. Either way: Thanks for your great content.
This is some great advice I really appreciate it! I had read somewhere about having it off center to get rid of the plosives, but it does look like I overdid it haha. I realized I kept moving side to side and ended up way behind the mic, I'll definitely turn it so it's facing more towards me next time! Sadly I recorded the audio for another video I'm working on already using this less than optimal technique, but I'll take your advice from here on out!
Oh man it's killer!! I don't know what it is exactly but it gets you out of breath so fast haha. The first time I tried it my gf was home with the virus and I thought I must have it too based on how out of breath I was. Never got sick though, just realized the next time I tried it how brutal it is on the breathing haha.
Figured out quick how essential the glutes and upper back are when getting the sandbag up from the lap. It exposed that weakness and corrected it with time and consistency 💪🏻
I recently found a cool rock on the park and thought about taking it back home and doing this excercise with it. Sandbag sounds way more comfortable lol I might buy one.
Question: say you live in an apartment and need to go to a park to do sandbag work. The parking lot is a couple hundred feet from useful land. Should you carry it on your shoulder to and from your spot, use a sled, a dolly, or do something else?
@@144avery Oh man I feel that, carrying the sandbag outside is the most difficult thing hahah. Honestly if it was me and I had access I'd probably use the dolly, as funny as that may sound, NOT lifting a sandbag so you can go lift it lol. I say that mostly though because that can be kind've a max effort thing to go do without some warming up first.
@@144averyI live in an apartment. If you have a balcony. Cerberus sells crash mats that also asorb sound. They are meant for heavy stones. So they take the crashing off a 300lb sandbag well. They are 200 dollars but you can also just use affirm or llama and pay over time
Awesome I hope it helps!! I find the explosive bear hug lift is particularly helpful if you shoulder sandbags from a vertical position too, it's like the high pull equivalent for the vertical technique
As much as I want to have a strong lower body and powerful hips, like many others said i'd have to go with upper back and forearms. But honestly this exercise looks like it would blow up the back, hips, glutes and forearms all st the same time!
That Explosive Bear Hug Lift looks like it puts tremendous force through your posterior chain without being as taxing on your stamina as sandbag rows. I have to try it! Thanks!
I'd love a video on a minimalist routine. Something I can do for 40 min. The 2.0 routine has me working on the first exercise for 20 min and the second another 10. Definitely need something shorter bcs my schedule is limited. Love the channel thank you!!!!
Hey if you haven't seen it you might like this one! ua-cam.com/video/8WefxXBPO1g/v-deo.htmlsi=0P2F5ZAtO9K77tvF I've actually been experimenting with something much more minimalist lately and I hope to have a program out eventually, though it might be a little while still while I figure stuff out!
That posterior chain really is king huh? I've been down for almost 3 weeks now with RSV so haven't been able to lift, but I think I may turn this into one of my workouts for sure. I need so much work a single move for reps can be a whole workout (don't worry, every other muscle will be angry by the end of it too lol)
Hello Mr. StoneCircle. First, thank you for your content. Watching every1 of your videos for 1,5 years, loving it. I have a question. Me, 75kg BW male, shouldering 90kg SB. Got to 30 ground to shoulder with 85kg in 30min. Just started 90kg, I‘m at 12 reps in 30 minutes. Feeling like I lack explosive hips for that 90kg, the part where I catapult it up to my chest. Do you have any ideas for assistance excercises for that part? Thanks for your content, happy new year!
Hey thanks so much for the support happy new year and congrats on the strength gains!! Which technique to you use to shoulder the sandbag? If you lift from a vertical position the explosive bear hug lift I showed in this video will help a lot. If it's from a horizontal position I don't think it gets much better than the high pull! The throw and catch is great too, I go over it in this one if you haven't seen it :) ua-cam.com/video/FUjFb2102Qs/v-deo.htmlsi=-8QNOzTDzIAg5x_q
Lats and triceps as long as the shoulders aren’t lagging too far behind! As far as lower body goes I think a well developed posterior chain is just too badass to write off.
The two muscles I'm going for are biceps for both aesthetics and function, and glutes because apparently it's really common to have weak glutes, and they cause all sorts of problems in people like me. Very little lower body strength training, tons of lower body conditioning from running... got all sorts of weird stuff going on with knee pain that I've narrowed down to iliotibial band syndrome. Nothing I've tried provides anything other than short term relief, but so far I'm just about to start running again after some specific rehab type strengthening and starting the sandbag hypertrophy program. Interestingly, in the week after my first session my knees felt amazing, which wore off as my muscles recovered. Pay attention to the glutes people (and everything around the hip)! The discomfort/pain I've had is nothing in comparison to being forced to take 2 months off running to work out what the hell was going on, seriously frustrating. This time of year is pretty rough for me mentally anyway due to the anniversary of a particularly traumatic bereavement, and holy shit has my mental health suffered from the lack of running. Come to think of it, I'm using sandbags and calisthenics to make sure no matter what kind of injuries/setbacks the future holds, I've always got something to throw myself into instead of relying on just one very well honed form of training/coping mechanism. No activity = awful mood, awful mood = low energy, low energy = zero motivation for physical activity, I can truly see how people get into insane levels of depression if they're not physically active. All that over weak glutes! Bring on the bear hug lifts!!!
Oh man the glutes really are so powerful!! I had osgood schlatter issues with my knees all through childhood (I did a lot of running too). Eventually had minor tears in each one. It hurt just to walk every day. I started focusing on heavy squats and building up my glutes, and it's like my knees are good as new!
@thestonecircle My experience precisely! Running and any kind of squat aggravated it, but the cause in my case (and this took WEEKS of research to discover thanks to how shit the internet is at helping figure out mild to moderate knee discomfort) wasn't running as I assumed, but merely the activity that aggravated it the most. My enjoyment sweet spot is just over 6 miles at a solidly steady pace at the moment, which I failed to realise isn't a distance that's all that forgiving with the presence of severely weak individual muscles. All the sitting I do at work/home is literally ON my glutes, it's not a wonder they struggle to engage... my mind muscle connection was zero until some rehab, and particularly your many cues involving contracting them. I deliberately work on building my side delts for... esoteric reasons outside the scope of strength/aesthetics if you will, and I barely knew what tensing them felt like before.
That looks like a killer for the glutes. It's essentially a standing hip thrust, but the lever arm is way longer than on a hip thrust, so you don't need 600+ pounds anymore. The upper back stimulus is a great bonus.
Dude. Been following for a while and cant thank you enough for the information and guidance, but have one question…what kind of hat is that? I cant find any good quality ones
Hey thanks a lot I'm glad to have you here!! This is the one I have. I've had it for way too many years now haha, it's faded but it still works great, been through the wash a few times too no issues! a.co/d/hxE1htt
Can you make a video explaining the difference between the sandbag squat and the sandbag Lift From the Lap to Chest Height both vertical and horizontal. Because they all look like the same exercise, I have your book and am having trouble differentiating those exercises
Hey thanks a lot for getting the book I hope you enjoyed it!! The main difference between the squat and the lift from the lap is how low the sandbag travels. With smaller sandbags it probably won't make much of a difference, but as the sandbag gets longer it changes a lot. With the lift from the lap, you take a narrower stance so the sandbag can rest on your thighs at the bottom of the rep. With a squat you take a wider stance so it can travel down between your legs when you squat down. The lift from the lap ends up being more of an upper back and glutes exercise, and the squat involves the legs a lot more
Again can you please make a video on how to get these bags for lifting or where you bought these from. I honestly have no clue how to start doing these exercises
My 2 cents. As much as you have focused on back, I have focused on chest since I started lifting. In order of vain-ness, I would say chest, back, arms. Arms should get some sort of growth from working chest and back. V-taper look should be the goal. Great video as usual!! 💪
I could see a sandbag "Burnout" or "Drop Set" system be used in a ton of other programs. Start with your performance metric (shoulder), then work in explosive to chest till you lose power, then drop to a hypertrophic AMRAP/RP. It shouldn't really take a ton of time and will 100% cook you.
Hi Cody, I just found your channel and it’s excellent. I have a question I’m 66 and I want to start doing some sandbag training and I was wondering what kind of sandbag would you recommend for me and what kind of weight would you recommend for me? I want to get more functional in my workout so this is part of the reason why I’ve decided I want to start doing some sandbag training. Thank you for any information. Your channel is great and I subscribe to it also thank you again.
Hey thank you I'm honored you're here! I really like the ironmind tough as nails adjustable sandbags, they can be loaded all the way up to 300 lbs, though the extra material can be a bit annoying when lifting anything less than 120 or so from what I've seen. My first sandbag was a canvas bag lined with trash bags filled with sand and it worked great to get me started before moving up to the ironmind bag. I usually recommend starting weights based on barbell deadlift strength if possible, have you done much heavy lifting? Also this video might be useful too! ua-cam.com/video/eAqzf7jwz4Q/v-deo.htmlsi=QT_O878KW3qfzjlW
@ sounds great thank you so much for the information. I appreciate it and I will check out that video too. thank you again, Cody. I haven’t been doing too much heavy lifting because I had knee replacement surgery in September so I’m slowly rehabbing my left knee to get it strong again and I’m having my right one done in May so I’m just looking into thinking about doing some sandbag training like I had mentioned earlier.
Great content! Would you label this as similar but superior than box squats with the bag? If not, how would they differ in terms of muscle activation? TIA
Hey they're both really great, and I think they are both equally useful! In my experience the box squat involves the legs more too, but they are pretty similar. If the only goal is overloading the upper back and glutes you can probably use more weight on these vs low box squats. A high box squat might be pretty similar though, I'll have to experiment with that :)
Hi Cody. I got your book for Christmas. It has tons of useful information! The programs in the back have me doing sandbag training on Monday and Thursday and calisthenics on Tuesday and Friday. Does it matter in the programming if I do sandbag the day before calisthenics, or can I do them vice versa? Why did you program it the way you did? I just want to understand the programming aspect of it. Thanks.
Hey I'm so glad you like it thanks for getting the book!! :) I have it setup so you always come into the sandbag days as fresh as possible, one or two rest days before each one, because sandbags are really the main focus of the program. That said you can definitely swap it to calisthenics monday/thursday and sandbags tues/friday if you'd like and it shouldn't be much of an issue, unless you really overdo the optional isolation work at the end of the calisthenics days.
Did you ever considered trying judo I know there is some talk and thinking that strength exercises don’t directly relate to sport activities but somehow after seeing you doing the sandbag lift from the lap over and over again The intense judo training came to mind and how over time you can get abnormal hand and forearm strength as well as other areas of the body
I'd love to! I like the whole idea behind judo a lot, at least what I've heard from other guys who practice it. The path of least resistance, no wasted energy. There used to be a judo class after my tae kwon do when I was younger and I always thought those guys were crazy, throwing each other across the room hahah. Sounds awesome now though :)
I'd say the ones I use most often are my 205, 220, and 230, but I also have a 170, 250, and 275 I lift a lot too. Those middle weights are great for getting a lot of volume though! I recently completed the 10x5 with 1 min rest setup from this video with the 250!
Strong legs/glutes + strong back equal a strong person. You'll never find a strong person with a weak back and legs and lungs are what make a person strong and useful.
The exact number will probably be different for everyone, but if you can shoulder 135 pretty easy (assuming you mean pounds), somewhere in the 150-175 range will probably be good for the basic lift. 135 might be a good choice for the explosive lift because you want to use as much power as you can, just depends on how easy the 135 is to shoulder. You could also use 135 for the basic lift and go for higher reps too
I'm a little biased because I really like the Ironmind sandbags, If I had to get really specific on the details I'd say they feel like they have the strongest material and the stitching is the best, but the rogue and cerberus bags I've used are really high quality too, and I can't see them ever breaking!
Hey I've planned on making one for a while but I haven't got around to it yet, Florian over on Creative Training Hacks has made some great sandbags though! ua-cam.com/video/PGjdD7gLhXY/v-deo.html
I would go for forearms and abs. The forearms for a legendary grip and the abs for power. I train karate, therefore the abs are very important for getting power from the lower body to the upper.
That's an awesome point and so true, if the core can't transfer that force it doesn't matter how strong the back and legs are! I imagine anyone with an overpowered core and forearms would be a menace in karate!
I forgot to answer this when I watched the vid lol… randomly thought about it. Man 2 muscles is such a hard call. I think forearms always look bad ass…. Other than that I don’t know. I could say delts or lats or …. Yeah I just can’t decide 😂
I agree with your choice of two muscles, but I feel like hands and forearms have to be a strong point for me. I don't care if they're big and strong, or are strong without much size, I want a strong grip.
I attempted to lift the heavier bag and i damaged my right bicep. It's been a long time now (more than two months). What should i do to solve this issue? It hurts at the lowest part of the bicep. Please help
@@thestonecircle I haven't stopped working out. It mainly affects me during calisthenics circuit days. When I'm at the lower part of chin ups. I'm guessing if it was torn I would be screaming while doing that right?
@@thestonecircle oh well. I'm guessing I'll just delay going to 150lb for floor to shoulder. What should I do in the meantime? Add more reps? I'm doing 15+15 reps in one set now.
@@kserolouKOUMos Honestly I can't say for sure but I knew a guy who had a complete tear of his bicep tendon and he just kept on going (manual labor) and it didn't seem to effect him much aside from that side being a lot weaker. I'm reluctant to give any specific advice because I wouldn't want to contribute to making it worse unless you had a scan of some kind to make sure it doesn't need to be reattached or something like that. What I can say though is I had some pretty bad tendonitis in my elbow for a while from overdoing straight arm calisthenics stuff (it felt like crippling pain in the lower part of the bicep possibly in a similar place to where it's hurting you) and doing hundreds of very light weight band curls, wrist curls and wrist extensions every day helped a lot with getting rid of it.
an absolute killer is to do sandbag cleans, when you feel you wont get another rep, hit some high pulls, when you cant pull to your height standards, hit lifts from the lap. im not sure how often you could do it, but one or two sets of that will kill you.
.)•(..}•{..]•[../•\..)•(..}•{..]•[../•\. Just some more comments and a Like for the algo. ****************** Stay shredded, brahs (and brahettes). ****************** We're all gonna make it. ******************
Black sandbag is 200 capacity filled to 170 The blue sandbag I was shouldering is 205 Red sandbag is 220 The blue sandbag I used for the lift from the lap is 250
Lowkey shoulders and calves. I think a focus on athletic upper body lifts (push press, clean and press, snatch) would naturally engage muscles of the ankle and foot too, and then some crazy calf with tib work thrown in would just lead to a freakish lower leg. Anyone who could develop impressive calves and shoulders probably looks like a freak regardless tho
@ElGuapoChavo I need to start training my calves 😮 or sprinting more regularly! Unknown Strongman recently posted a picture of his calves, they're RIDICULOUS, and he doesn't isolate them, just lots of running through the mud 🙂 motivating to say the least!
Personally I prefer to just lift from the ground to the chest or shoulder, I think it hits more muscles and better. For example if you lift from the ground you have more bicep involvement you hit the upper back muscles in a more dynamic way instead of just static. The leg muscles, fingers, traps etc are also involved with a bit more movement if you lift all the way from the ground.
Hey for sure the lift from the ground is awesome! My recommendation is usually to make sure at least 90% of anything you do with the sandbag starts from the ground. In this specific scenario with the ten sets of five though, unless you're using a weight way lighter than what you're capable of, the lift from the ground will definitely limit you just from you being so winded. And when I say you I mean me haha, this has just been my experience. After a couple sets of five with the short rest times there's no way I have the strength to pick that thing up off the ground again. Definitely recommend the lift from the ground most of the time though!
@@thestonecircle Yeah maybe in some situations. I am doing high intensity and after I do some reps of floor to shoulder and then some floor to chest with a heavier bag and maybe some walking I'm done. From your videos I see you're doing very high volume as opposed to my low volume training. I'm new to bags, so still learning, I just took my low volume high intensity weight training and converted it to sandbag training now.
Brother Cody!
You dropped this pin! 🧷 Can I have it?
😉
Hahah all yours brother 😁
@@thestonecircle Huzah! 💪🙂🤘
#PinnedCommentGainz
🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉
@@StraitjacketFitness The Champion Woo Woo! 🥇🥇🥇
@@thestonecircle
Woohoo!!
@@thestonecircle
.)•(..}•{..]•[../•\..)•(..}•{..]•[../•\.
#AlgoGainz
I’m happy you’re building a vocabulary around these kinds of lifts. Regardless, these triple extension variations with a sandbag or atlas stone has hit my glutes harder than anything.
For sure I've been trying to learn as much as I can about every movement! And same here man when you go to toss that thing up and have no choice but to use the glutes for all they're worth, it works so well!
Bag lifting is one of the simplest movements imaginable. You pick it up, move it, set it down. Yet, that's exactly what makes it so challenging. The bag’s weight isn’t outrageous, but it tires you out so quickly. Each lift leaves you out of breath, your energy fades faster than you're used to. The mental portion is even tougher, resisting the urge to quit, and pushing past it. It’s humbling, even more so than workouts like the pendulum squat. Lifting a bag feels like it shouldn’t be this hard, and that thought alone makes it harder to keep going, and sometimes discouraging, and all together motivating in a strange way.
Awesome comment and I agree completely! There's beauty in the simplicity for sure, it always seems like it shouldn't be as tough as it is. Then you have those days where you're feeling like some kinda badass and go into the workout thinking you'll own the weight, and first attempt you can't get it off the ground haha, humbles you instantly. Nothing like sandbag training!
Loving the green screen work!
Thank you! I'm slowly figuring it out 🙂
This is awesome! I love this format!
Also, if Cody starts talking back, I stop what I'm doing and listen!
Thanks man!! Slowly working on improving the talking to the camera part :)
Upper back and glutes are a very sound choice of muscle groups to make outstanding, especially in the long run, because glutes are basically what keeps you mobile in old age and parts of the upper back, namely lower traps and upper spinal erectors, will keep you from developing a hunchback.
That's a great point I hadn't considered but makes so much sense!
So cool how you are improving on your channel in subtle and meaningful ways
Thank you I really appreciate it! Doing what I can :)
Masculine brotherhood we meet again. 💪
We meet again!!
We're all gonna make it!
#SandbagBrotherhood
Happy to see your face in these videos. I know in the long run it will help you in the algorithm, people attaching a face to the name. Hell yes!
Hey thank you!! I'm still working out a few things but I'm really happy with how this one turned out!
Forearms and upper back for sure, making you look huge with or without a shirt and great muscles to be strong in with functional strength.
That's an awesome pick! Honestly I was pretty torn between glutes and forearms, I eventually went with glutes for that hip power but forearms really seem equally as functional in their own way!
The two muscles for me are shoulders and lats.
Something about your videos just makes me happy to listen, keep it up!
Shoulders and lats getting that ultimate V taper!! Thank you I'm really glad you like them :)
Nice video and thank you ❤❤❤
Hey I'm glad I could make something new for you to watch after all the old ones you've been going through :)
Forearms and quads.
Hell yeah! A big part of me really wanted to say forearms too
Forearms are a GOATed muscle group, largely because they are almost always visible. Well developed forearms are like wearing a sign reading, "I'm strong and capable."
@StraitjacketFitness so true!
The new style looks good!!
The lap to chest always makes me feel like a beast!!😂
Gonna give the density style a try, sounds like it gets tough quick!!
Another great video Cody 👍
Thank you!! Slowly figuring out how to be more present in the videos without taking away from showing all the training footage :) I feel that way about the lap to chest too haha, just pure brute strength! That density style hits so hard, the first couple sets aren't too hard, then you get to a point where you can't catch your breath and have to go into every set winded, it's brutal haha
insightful video! such an accessible approach to develop these areas of the body = few implements required and can be applied by most with reasonable mobility and general athleticism!!
Thank you! One sandbag, a basic lift, and some hard work!
@thestonecircle exactly!💯
I like this style video - it would be useful to see close ups of the hinge or your back while executing the lifts.
Thank you! That's a great point I should have done at least a few zoomed out shots to show that, I'll definitely keep that in mind moving forward!
@@thestonecircle I do like the repetitiveness of a single action over and over - it's part of the meditative aspect that makes exercise worthwhile. The hinge is just a thought for a different angle, but the idea that you focus on a single shot over and over is helpful because it reminds the viewer that that is how you improve, if that makes sense.
@@castironpenguin I get that completely I like that way of looking at it! I agree though even just a short clip placed in the corner showing the whole thing would have been a huge improvement
I like chest expanders/strand pulling for my upper back and delts and general pull power. Found 3 second hand so I have a 1 spring version, a 2 spring version that is lighter and a heavier 2 spring version. When I get strong enough I can go up to 3 springs on them 😃💪
Heck yeah I finally ordered one myself, pumped to give it a real try :)
Can’t forget the calves.
Great video again my guy 🦍
Also toes.
Thank you!! I always forget the calves haha I need to fully convince myself how much they will help with performance so I stick with the training
Toe gains oh yeah haha
Sound advice, as always. Here's some sound advice from me (I know, you didn't ask): It sems to me you are kind of talking into the side of your SM7B. If you point the tip at your mouth so the axis of the mic is pointed towards your mouth, you should get higher amplitude and a fuller sound. The SM7B is great at rejecting environmental noise. Even though it does have a cardioid pickup pattern which you are still kind of talking into, its full potential is straight on into the tip/front. What you are doing, moving it away from the central axis of your mouth (where most of the air is coming out (higher susceptibility for pop sounds from plosives), is great - that's what you see/saw all the old greats (Sinatra, Elvis etc) do. You might want to try that.
Either way: Thanks for your great content.
This is some great advice I really appreciate it! I had read somewhere about having it off center to get rid of the plosives, but it does look like I overdid it haha. I realized I kept moving side to side and ended up way behind the mic, I'll definitely turn it so it's facing more towards me next time! Sadly I recorded the audio for another video I'm working on already using this less than optimal technique, but I'll take your advice from here on out!
That density type 10x5 is a great idea! I’ll have to try that next time with an EMOM timer 💪🏽
Oh man it's killer!! I don't know what it is exactly but it gets you out of breath so fast haha. The first time I tried it my gf was home with the virus and I thought I must have it too based on how out of breath I was. Never got sick though, just realized the next time I tried it how brutal it is on the breathing haha.
@ must be all those weight restricting the breathing, same with bearhug carries 😅
Figured out quick how essential the glutes and upper back are when getting the sandbag up from the lap. It exposed that weakness and corrected it with time and consistency 💪🏻
So important! Just another bonus to heavy sandbag lifting :)
Amazing breakdown of the exercises man thank you.
Hey thank you I'm glad you liked it!
Good stuff.
Thank you!
Good vid as always. 👍 Having you talking to the camera in the corner is a nice touch. 💪🥩🧈🥓🍳👍
Hey thank you!! I'm still figuring out a few things with it but I'm happy with this as a start :)
I recently found a cool rock on the park and thought about taking it back home and doing this excercise with it. Sandbag sounds way more comfortable lol I might buy one.
Oh yeah natural stone lifting is so good too!!
Question: say you live in an apartment and need to go to a park to do sandbag work. The parking lot is a couple hundred feet from useful land. Should you carry it on your shoulder to and from your spot, use a sled, a dolly, or do something else?
I ask because that's the situation I'm in lol. The carry wipes me out a bit before I start the workout.
@@144avery Oh man I feel that, carrying the sandbag outside is the most difficult thing hahah. Honestly if it was me and I had access I'd probably use the dolly, as funny as that may sound, NOT lifting a sandbag so you can go lift it lol. I say that mostly though because that can be kind've a max effort thing to go do without some warming up first.
@@144averyI live in an apartment. If you have a balcony. Cerberus sells crash mats that also asorb sound. They are meant for heavy stones. So they take the crashing off a 300lb sandbag well.
They are 200 dollars but you can also just use affirm or llama and pay over time
Im going to use it with next progression sandbag shouldering weight, hopefully helps heaps with the transition mentally and physically!.
Awesome I hope it helps!! I find the explosive bear hug lift is particularly helpful if you shoulder sandbags from a vertical position too, it's like the high pull equivalent for the vertical technique
Another awesome video 👍👍
Thanks man!!
As much as I want to have a strong lower body and powerful hips, like many others said i'd have to go with upper back and forearms. But honestly this exercise looks like it would blow up the back, hips, glutes and forearms all st the same time!
Man it was seriously so tough not to say forearms haha. Great point though this one definitely hits them too!
Very good video Cody
Happy New Year !
@@saiketbiswas8444 thank you happy new year I hope yours was great!!
I make a life of lifting, loading and shouldering sandbags and Atlas Stones, so I'll pick glutes and upper back all day long. 💪
Hell yeah!!
That Explosive Bear Hug Lift looks like it puts tremendous force through your posterior chain without being as taxing on your stamina as sandbag rows. I have to try it! Thanks!
Definitely it hits hard!!
I'd love a video on a minimalist routine. Something I can do for 40 min. The 2.0 routine has me working on the first exercise for 20 min and the second another 10. Definitely need something shorter bcs my schedule is limited. Love the channel thank you!!!!
Hey if you haven't seen it you might like this one! ua-cam.com/video/8WefxXBPO1g/v-deo.htmlsi=0P2F5ZAtO9K77tvF
I've actually been experimenting with something much more minimalist lately and I hope to have a program out eventually, though it might be a little while still while I figure stuff out!
That posterior chain really is king huh? I've been down for almost 3 weeks now with RSV so haven't been able to lift, but I think I may turn this into one of my workouts for sure. I need so much work a single move for reps can be a whole workout (don't worry, every other muscle will be angry by the end of it too lol)
I think so! Dang that's not fun at all, wishing you a quick recovery soon. This one alone is definitely worthy of a full workout!
Just ordered your book dude 🤘👍 can not wait
That's so awesome thank you!! I hope you like it :)
Hello Mr. StoneCircle. First, thank you for your content.
Watching every1 of your videos for 1,5 years, loving it.
I have a question.
Me, 75kg BW male, shouldering 90kg SB.
Got to 30 ground to shoulder with 85kg in 30min.
Just started 90kg, I‘m at 12 reps in 30 minutes.
Feeling like I lack explosive hips for that 90kg, the part where I catapult it up to my chest.
Do you have any ideas for assistance excercises for that part?
Thanks for your content, happy new year!
Hey thanks so much for the support happy new year and congrats on the strength gains!!
Which technique to you use to shoulder the sandbag? If you lift from a vertical position the explosive bear hug lift I showed in this video will help a lot. If it's from a horizontal position I don't think it gets much better than the high pull! The throw and catch is great too, I go over it in this one if you haven't seen it :) ua-cam.com/video/FUjFb2102Qs/v-deo.htmlsi=-8QNOzTDzIAg5x_q
I do lift it up in the bear hug position. Never got into that HighPull positition.
Didnt get the hang of it.
Thanks for your answer.
Glad to see you speak at the start. I have been wondering if it was you or an AI voice
I was getting that question a lot more over the last few months haha, I knew it was time I had to get back in front of the camera :)
Lats and triceps as long as the shoulders aren’t lagging too far behind! As far as lower body goes I think a well developed posterior chain is just too badass to write off.
That's a badass choice I imagine that's the perfect combo for looking insanely wide!
The two muscles I'm going for are biceps for both aesthetics and function, and glutes because apparently it's really common to have weak glutes, and they cause all sorts of problems in people like me. Very little lower body strength training, tons of lower body conditioning from running... got all sorts of weird stuff going on with knee pain that I've narrowed down to iliotibial band syndrome. Nothing I've tried provides anything other than short term relief, but so far I'm just about to start running again after some specific rehab type strengthening and starting the sandbag hypertrophy program. Interestingly, in the week after my first session my knees felt amazing, which wore off as my muscles recovered.
Pay attention to the glutes people (and everything around the hip)! The discomfort/pain I've had is nothing in comparison to being forced to take 2 months off running to work out what the hell was going on, seriously frustrating. This time of year is pretty rough for me mentally anyway due to the anniversary of a particularly traumatic bereavement, and holy shit has my mental health suffered from the lack of running. Come to think of it, I'm using sandbags and calisthenics to make sure no matter what kind of injuries/setbacks the future holds, I've always got something to throw myself into instead of relying on just one very well honed form of training/coping mechanism. No activity = awful mood, awful mood = low energy, low energy = zero motivation for physical activity, I can truly see how people get into insane levels of depression if they're not physically active. All that over weak glutes! Bring on the bear hug lifts!!!
Oh man the glutes really are so powerful!! I had osgood schlatter issues with my knees all through childhood (I did a lot of running too). Eventually had minor tears in each one. It hurt just to walk every day. I started focusing on heavy squats and building up my glutes, and it's like my knees are good as new!
@thestonecircle My experience precisely! Running and any kind of squat aggravated it, but the cause in my case (and this took WEEKS of research to discover thanks to how shit the internet is at helping figure out mild to moderate knee discomfort) wasn't running as I assumed, but merely the activity that aggravated it the most. My enjoyment sweet spot is just over 6 miles at a solidly steady pace at the moment, which I failed to realise isn't a distance that's all that forgiving with the presence of severely weak individual muscles. All the sitting I do at work/home is literally ON my glutes, it's not a wonder they struggle to engage... my mind muscle connection was zero until some rehab, and particularly your many cues involving contracting them. I deliberately work on building my side delts for... esoteric reasons outside the scope of strength/aesthetics if you will, and I barely knew what tensing them felt like before.
My choice would be lats and deltoids
That makes for a badass look, like some kind of silver era bodybuilder!
Traps and Glutes, if I really could only choose 2.
Cody and I are of a similar mind.
@@StraitjacketFitness Traps and glutes hell yes! Getting that power look
That looks like a killer for the glutes. It's essentially a standing hip thrust, but the lever arm is way longer than on a hip thrust, so you don't need 600+ pounds anymore.
The upper back stimulus is a great bonus.
I've never thought that you're totally right!!
Dude. Been following for a while and cant thank you enough for the information and guidance, but have one question…what kind of hat is that? I cant find any good quality ones
Hey thanks a lot I'm glad to have you here!! This is the one I have. I've had it for way too many years now haha, it's faded but it still works great, been through the wash a few times too no issues! a.co/d/hxE1htt
@ thank you kindly sir. You helped me break the 300lbs bag plateau as well. Hope the year is full of great things for you!
@luigitheboar8699 300 lbs hell yeah that's massive!! Thank you I hope the same for you 💪
Look at Rugby players for glutes and barrel cores. Just glutes for days. It's incredible.
You weren't kidding! Pure athletes
Can you make a video explaining the difference between the sandbag squat and the sandbag Lift From the Lap to Chest Height both vertical and horizontal. Because they all look like the same exercise, I have your book and am having trouble differentiating those exercises
Hey thanks a lot for getting the book I hope you enjoyed it!! The main difference between the squat and the lift from the lap is how low the sandbag travels. With smaller sandbags it probably won't make much of a difference, but as the sandbag gets longer it changes a lot. With the lift from the lap, you take a narrower stance so the sandbag can rest on your thighs at the bottom of the rep. With a squat you take a wider stance so it can travel down between your legs when you squat down. The lift from the lap ends up being more of an upper back and glutes exercise, and the squat involves the legs a lot more
Again can you please make a video on how to get these bags for lifting or where you bought these from. I honestly have no clue how to start doing these exercises
Hey this is my favorite sandbag by far! a.co/d/gyNrY9b
Saw the corner face and I was "cool Kyle boges style video"
Hey has a good style!
I need the mechanic forearms with the Gaston neck!
Hell yeah haha that's the ultimate 'walk around like a badass always' look
My 2 cents. As much as you have focused on back, I have focused on chest since I started lifting. In order of vain-ness, I would say chest, back, arms. Arms should get some sort of growth from working chest and back. V-taper look should be the goal. Great video as usual!! 💪
Thanks man!! A well developed chest really does look badass, like a superhero or something!
I could see a sandbag "Burnout" or "Drop Set" system be used in a ton of other programs. Start with your performance metric (shoulder), then work in explosive to chest till you lose power, then drop to a hypertrophic AMRAP/RP. It shouldn't really take a ton of time and will 100% cook you.
Yes definitely!! That's exactly how I like to set it up
Increased my Sandbag to 220 today.
NICE the big 100kg!!!
Hi Cody, I just found your channel and it’s excellent. I have a question I’m 66 and I want to start doing some sandbag training and I was wondering what kind of sandbag would you recommend for me and what kind of weight would you recommend for me? I want to get more functional in my workout so this is part of the reason why I’ve decided I want to start doing some sandbag training. Thank you for any information. Your channel is great and I subscribe to it also thank you again.
Hey thank you I'm honored you're here! I really like the ironmind tough as nails adjustable sandbags, they can be loaded all the way up to 300 lbs, though the extra material can be a bit annoying when lifting anything less than 120 or so from what I've seen. My first sandbag was a canvas bag lined with trash bags filled with sand and it worked great to get me started before moving up to the ironmind bag. I usually recommend starting weights based on barbell deadlift strength if possible, have you done much heavy lifting?
Also this video might be useful too! ua-cam.com/video/eAqzf7jwz4Q/v-deo.htmlsi=QT_O878KW3qfzjlW
@ sounds great thank you so much for the information. I appreciate it and I will check out that video too. thank you again, Cody. I haven’t been doing too much heavy lifting because I had knee replacement surgery in September so I’m slowly rehabbing my left knee to get it strong again and I’m having my right one done in May so I’m just looking into thinking about doing some sandbag training like I had mentioned earlier.
Back as strong as a turtle carrying the world 🐢🐢🐢
Like the great A'tuin! :)
do you think this would pair well with kettlebell swings since swings usually are more focused on the lower part of the hinge(low back and hammies)?
That's a really great way of looking at it, building both ends of the hinge pattern, that sounds like the perfect pairing to this!
❤😂🎉😢😮 awesome glute s crazy work out need help with my back my man ♂️
Great content! Would you label this as similar but superior than box squats with the bag? If not, how would they differ in terms of muscle activation? TIA
Hey they're both really great, and I think they are both equally useful! In my experience the box squat involves the legs more too, but they are pretty similar. If the only goal is overloading the upper back and glutes you can probably use more weight on these vs low box squats. A high box squat might be pretty similar though, I'll have to experiment with that :)
How many reps for those results?
It's all about improving over time! Do as many as you can the first time you try, and try to do more next time and continue on, growth is guarenteed!
Hi Cody. I got your book for Christmas. It has tons of useful information! The programs in the back have me doing sandbag training on Monday and Thursday and calisthenics on Tuesday and Friday. Does it matter in the programming if I do sandbag the day before calisthenics, or can I do them vice versa? Why did you program it the way you did? I just want to understand the programming aspect of it. Thanks.
Hey I'm so glad you like it thanks for getting the book!! :)
I have it setup so you always come into the sandbag days as fresh as possible, one or two rest days before each one, because sandbags are really the main focus of the program. That said you can definitely swap it to calisthenics monday/thursday and sandbags tues/friday if you'd like and it shouldn't be much of an issue, unless you really overdo the optional isolation work at the end of the calisthenics days.
Did you ever considered trying judo
I know there is some talk and thinking that strength exercises don’t directly relate to sport activities but somehow after seeing you doing the sandbag lift from the lap over and over again
The intense judo training came to mind and how over time you can get abnormal hand and forearm strength as well as other areas of the body
I'd love to! I like the whole idea behind judo a lot, at least what I've heard from other guys who practice it. The path of least resistance, no wasted energy. There used to be a judo class after my tae kwon do when I was younger and I always thought those guys were crazy, throwing each other across the room hahah. Sounds awesome now though :)
What weight bags do you most work with
I'd say the ones I use most often are my 205, 220, and 230, but I also have a 170, 250, and 275 I lift a lot too. Those middle weights are great for getting a lot of volume though! I recently completed the 10x5 with 1 min rest setup from this video with the 250!
@thestonecircle hell yeah. Thank you.
Strong legs/glutes + strong back equal a strong person. You'll never find a strong person with a weak back and legs and lungs are what make a person strong and useful.
So true!!
Can you get some quads with a sandbag
@mattbattaglia4694 definitely! They're involved with most things but squats and lunges are really good for quads
I can shoulder 135, what's a good weight to make these challenging.
The exact number will probably be different for everyone, but if you can shoulder 135 pretty easy (assuming you mean pounds), somewhere in the 150-175 range will probably be good for the basic lift. 135 might be a good choice for the explosive lift because you want to use as much power as you can, just depends on how easy the 135 is to shoulder. You could also use 135 for the basic lift and go for higher reps too
@@thestonecircle Thanks, was too easy with the 135, time to move up, lets go!!!!!!!!!!!!
@@mikecapp7864 hell yeah you got this!!
since we are grouping, I will do upper body and lower body
Hahah I see what you did there :D
Best quality sandbags?
I'm a little biased because I really like the Ironmind sandbags, If I had to get really specific on the details I'd say they feel like they have the strongest material and the stitching is the best, but the rogue and cerberus bags I've used are really high quality too, and I can't see them ever breaking!
can you recommend a video on how to make a sandbag cheap? or maybe make a video yourself? thank you
Hey I've planned on making one for a while but I haven't got around to it yet, Florian over on Creative Training Hacks has made some great sandbags though! ua-cam.com/video/PGjdD7gLhXY/v-deo.html
@thestonecircle thank you good sir
I would go for forearms and abs. The forearms for a legendary grip and the abs for power. I train karate, therefore the abs are very important for getting power from the lower body to the upper.
That's an awesome point and so true, if the core can't transfer that force it doesn't matter how strong the back and legs are! I imagine anyone with an overpowered core and forearms would be a menace in karate!
Time to market your own sandbag line
That would be so cool
I forgot to answer this when I watched the vid lol… randomly thought about it.
Man 2 muscles is such a hard call. I think forearms always look bad ass…. Other than that I don’t know. I could say delts or lats or …. Yeah I just can’t decide 😂
It's such a tough choice haha, I'm still thinking forearms might have been the best choice :D
I agree with your choice of two muscles, but I feel like hands and forearms have to be a strong point for me. I don't care if they're big and strong, or are strong without much size, I want a strong grip.
I feel that for sure! I almost chose that over the glutes it was a tough choice haha
I attempted to lift the heavier bag and i damaged my right bicep. It's been a long time now (more than two months). What should i do to solve this issue? It hurts at the lowest part of the bicep. Please help
Oh dang that's no good I'm really sorry to hear that. Do you think the tendon is torn or is it more like elbow tendonitis??
Did you tear or strain it?
@@thestonecircle I haven't stopped working out. It mainly affects me during calisthenics circuit days. When I'm at the lower part of chin ups. I'm guessing if it was torn I would be screaming while doing that right?
@@thestonecircle oh well. I'm guessing I'll just delay going to 150lb for floor to shoulder. What should I do in the meantime? Add more reps? I'm doing 15+15 reps in one set now.
@@kserolouKOUMos Honestly I can't say for sure but I knew a guy who had a complete tear of his bicep tendon and he just kept on going (manual labor) and it didn't seem to effect him much aside from that side being a lot weaker.
I'm reluctant to give any specific advice because I wouldn't want to contribute to making it worse unless you had a scan of some kind to make sure it doesn't need to be reattached or something like that.
What I can say though is I had some pretty bad tendonitis in my elbow for a while from overdoing straight arm calisthenics stuff (it felt like crippling pain in the lower part of the bicep possibly in a similar place to where it's hurting you) and doing hundreds of very light weight band curls, wrist curls and wrist extensions every day helped a lot with getting rid of it.
an absolute killer is to do sandbag cleans, when you feel you wont get another rep, hit some high pulls, when you cant pull to your height standards, hit lifts from the lap. im not sure how often you could do it, but one or two sets of that will kill you.
That sounds brutal!!
Let’s all take a moment to marinate on how much dude has suffered for those gains
Thanks haha, it's been a lot of hard work but I've enjoyed every minute :)
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Just some more comments and a Like for the algo.
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Stay shredded, brahs (and brahettes).
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We're all gonna make it.
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#AlgoGainz
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#AlgoGainz
@@StraitjacketFitness We're all gonna make it!
10:08 Explosive sandbag lifting might help increase your vertical jump 🤔
I think it definitely can!
What’s the weight?
Black sandbag is 200 capacity filled to 170
The blue sandbag I was shouldering is 205
Red sandbag is 220
The blue sandbag I used for the lift from the lap is 250
Lowkey shoulders and calves. I think a focus on athletic upper body lifts (push press, clean and press, snatch) would naturally engage muscles of the ankle and foot too, and then some crazy calf with tib work thrown in would just lead to a freakish lower leg. Anyone who could develop impressive calves and shoulders probably looks like a freak regardless tho
What an awesome pick! Now that you mention it I bet you'd look massive too with that build, with or without a shirt!
Strong healthy calves almost always mean speed. FR.
@ElGuapoChavo I need to start training my calves 😮 or sprinting more regularly! Unknown Strongman recently posted a picture of his calves, they're RIDICULOUS, and he doesn't isolate them, just lots of running through the mud 🙂 motivating to say the least!
Everyone shut up we got a new sandbag video!
Hahah hope you like it :)
Personally I prefer to just lift from the ground to the chest or shoulder, I think it hits more muscles and better. For example if you lift from the ground you have more bicep involvement you hit the upper back muscles in a more dynamic way instead of just static. The leg muscles, fingers, traps etc are also involved with a bit more movement if you lift all the way from the ground.
Hey for sure the lift from the ground is awesome! My recommendation is usually to make sure at least 90% of anything you do with the sandbag starts from the ground. In this specific scenario with the ten sets of five though, unless you're using a weight way lighter than what you're capable of, the lift from the ground will definitely limit you just from you being so winded. And when I say you I mean me haha, this has just been my experience. After a couple sets of five with the short rest times there's no way I have the strength to pick that thing up off the ground again. Definitely recommend the lift from the ground most of the time though!
@@thestonecircle Yeah maybe in some situations. I am doing high intensity and after I do some reps of floor to shoulder and then some floor to chest with a heavier bag and maybe some walking I'm done. From your videos I see you're doing very high volume as opposed to my low volume training. I'm new to bags, so still learning, I just took my low volume high intensity weight training and converted it to sandbag training now.
😚👌🏻
Glad you liked it :D