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I love sandbags! I'm not going for swole, aka hypertrophy. I'm trying to build neural-muscular engagement and adaptation-strength, power, and coordination. Also, those sandbag walks and bearhug marches push you into anerobic zone past your lactate threshold fast and you improve your VO2max as a result -- great for running or any sport for that matter.

Just started the program two weeks ago and I can already see and feel a difference. Arms and legs are bigger, posture is straighter, back feels stronger. And thats with my sandbag blowing out on me halfway through the second week. I’m excited to get back to it.

Will i get the same benefits shouldering a stone or throwing above my shoulder I just like stones more than sandbags currently I can throw 47 kg stone above my head in one motion fom the ground will i get the same benefits my body weight is 65 kg Love from India 🇮🇳

Gyms isolate muscles. Body doesn’t work like that. Sandbag training approximates carrying an unconscious person to safety from a burning building. Best motivation I can think of. Thanx and keep the Faith.

Are you holding your breath on during the initial kip up to your knees? And then taking another breath when adjusting?

I love the last bit about everything works. Any (smart) fitness approach can be effective when attacked with the right intensity and focus. The TOOL doesn’t matter - it’s about the person wielding it.

Invest in a kettlebell.for swings You'll be happy you did.

Oh my god. I have been looking, for years, for a straightforward discussion about absolute loading va resultant loading for years. I've heard those terms mentioned and referenced but never discussed in this direct sort of way. I am sure the discussion isnout there but i didnt find it out there i found it in this video. Thanks for the great info!

I think its crazy that someone would think that picking up 100+ lbs of literally anything and putting it onto your shoulder wouldnt build muscle. Whether its steel, a block of wood, a rock, or giant bag of sand picking up anything that's "heavy"(relative to your strength) will build muscle. It's not even theoretical or anything. It's literally law. If you do something physically difficult repeatedly the body will adapt to be able to do it more effectively and use less energy to do it.

Science based “lifters” incoming

Great video. Personally, I try to make my decisions with the guidance provided by high quality, up-to-date, strength science. But, I also temper that impulse with the knowledge that science follows sport. And the popular strength sports are powerlifting, Only lifting and bodybuilding. Strongman and then CrossFit are the next runners up. So the things that get studied are "how to use barbells to become a better strength athlete" or "which is the best training scheme for hypertrophy.". The research money is tied up in traditional methods. How much do maces get studied? Natural stone lifting? Heavy Carries? I temper the knowledge that we choose to study the sporting lofts at the expense of revealing the truth about things like sandbags.

Who cares what others think, more gainz for us.😛

there needs to be a war against the idea of 'sub optimal'

When I discovered sandbags through your channel (known it before but never considered using them) I immediately thought about all the many exercises I could replace just by the most basic sandbag movements. I don't think how I can supplement my training with sandbags, sandbags is the main course.😂

I’ve never seen a man in more need of a wife and children 😅 YOU’RE NOT A CHARACTER IN THE VIDEO GAME YOU’RE A MAN IN THE REAL WORLD, AND WE NEED MORE MEN IN THE REAL WORLD BEING MEN !!!! God bless you’re doing good. Keep it up. Just make some people with your balls.

I honestly prefer functional strength over the aesthetical. I've never done sandbag training and I'm going to give it a go.

Well it's not even that they CAN build a bunch of muscle and strength "optimally. It's that hey, maybe if you really think they're, I dunno, 10% less effective then doing a bunch of boring-ass cable movements or dumbbell presses... Sandbags and stones are also FUN. They're also DYNAMIC. They teach EXPLOSIVENESS, they teach real-world "functional" strength. If you want to take so much fun out of seeing what the human body is capable of, if you want to make getting jacked that mundane and depressing, well yeah, go off on your machines and cable curls king. We'll be over here EXPRESSING our strength with a smile on our face. Exploration should be a HUGE part of fitness. No wonder the average "hardcore" bodybuilder is that guy in the corner of the gym with his frown and his hoodie and headphones on.

These videos are greatly inspiring. Last year I had my best performance, when I managed to snatch a 24kg kettlebell above my head 4 reps per set, that's almost close to my bodyweight and I'm a short guy. The training I was following was way too intense however, I started getting flu-like sympthoms for two weeks, then I actually got the flu, then I completely lost track of things, and I've been sedentary for a year. Not entirely, I take occasional long walks, and I never take the elevator, but can I snatch a 24kg kettlebell? You can forget it 😂 I want to start again. I had chatGPT help me out with a bodyweight routine, but I want to pick up my stuff again. I currently have a 16kg kettlebell, a 24kg one, and a "sausage" sandbag (looks like people don't really agree on the names) with various handles. I filled it until about 26kg, but I think I can fill more than that, probably to at least 30. Do you think I can do the exercises you're showing with that one, or is the shape not particularly conducive to certain "mistreatments"? BTW, some of my best routines were with the sausage, and it's just satisfying to let it drop and hear that wonderful smashing sound. Let's just say you don't want to drop a kettlebell and have the landlord want to have a few words with you.

Great video ❤❤❤

your flexibility is awesome. very inspiring.

The dude, who does pull ups, will grow his back faster, bcs he's actually moving through a large range of motion rather than just statically contracting to hold the bag. "Hard work" for the muscle builds muscle, not "hard work" psychologically. And I didn't hear him argue for why he insists on using sandbags for everything. Using barbells for everything would be bad, too.

The whole science thing gets much more mentally bearable when you remember that what the science tells you is always prefaced with "according to the current evidence base". Now all of a sudden, the reasearch isn't everything because it's incomplete. According to an incomplete evidence base, stretch mediated hypertrophy seems most optimal for muscle gains. Well, what if it isn't? You don't have all the evidence yet and my personal experience says X. That doesn't actually disagree with the evidence base but instead adds to it, it generates new hypothesis to then look into and research. Science is a group effort, it's not white coats in ivory towers lording their wisdom over the pleb masses. It's dudes that are interested doing experiments and telling you what they found. I listen, take what I think is useful for me and discard the rest, I think that is a solid approach all things considered. Maybe not the best but it at least works to a degree I'm happy with.

it has been no small way, yoube succeeded at taking complex concepts and breaking them down to be simply understood, which is a problem alot of coaches have(an inability to do that). i realize alot of us feel the need to explain more(week egos do that, and im no different). bit ive taken to directing peoe to this page and ross enamait rather than exaining it, because yoube made it easy.... to understand.

❤❤❤🎉🎉🎉

Another banger video of truth. Barbie curls an machines are for lazy weak lifters

Try wrestling. Nothing beats lifting stuff that actually fights back.

By the way, for those that need to move a sandbag around, Little Giant makes a muck bucket cart that works well for me. You may consider a hunting game cart too.

I did your sandbag hypertrophy routine this last week. I didnt hit the last body weight day bc i had to work, but i’ve only done it for one week. I thought it would work. I didnt think it would work immediately. It has already started proportioning and shaping my body and posture. I move freer and with less effort. Im already stronger when i have to lift speakers and what not. When i say it was a visible and noticeable night and day difference, i mean that close to literally

Cody, I’ve been following you from the early days but have never commented. I was hyped when you put out the first sandbag program; I was hyped when you put out the second version and quickly purchased it to support you. And brother, this video just got me even more hyped! You deserve all the success this RUclips channel brings you, so keep up the good work young man.

how to work your chest?

I have been curious about sandbag training for a while now, but I don’t really know where to start. Is there a good ball park estimate for a starting weight in a % relation to something like deadlifts, squats or maybe rows?

👍 Gym bros can do what they do. Alive resistance can't be beat for the real world. Re-wires mind and body.

As someone who's been lifting for a few years (a bit inconsistently) and who had many arguments about lifting doctrine. My main take away is training doctrines are a full blown beliefs system very hard to challenge. People will cross you if you train too heavy or too light. But the truth is, your average gym Joe's will get better worth from sandbags or calisthenics for the simple reason there's an undeniable guarantee in the lift. You either do it or you don't. Unlike with weights where most people fall in the "you kinda did" To illustrate my thoughts, I often give the example of people asking me how I got such big delts, my honest answer is spamming lateral raises. They don't believe me but when they show me... Well yeah you're doing a lateral raise I guess, but with your trap.

"100% wrorng", at this point you're the sole pioneer of heavy sandbag hypertrophy! I bought the IronMind sandbag guide on my Kindle, it's unbelievably thorough, but has the typical problem of being thoroughly uninspiring and dry. I will admit I bought Sandbag Hypertrophy on Kindle too, do you still get the same royalties as the hardcopy? I'm feeling the need for a hardcopy, just like all music I buy on CD if the band really changed my world. Any plans for signed copies? 😁 Edit: keep up the rant mode, the world loves a good rant from a someone who knows thier stuff!

Well, if this gets people to the gym

I bought a 50kg cerberus bag and have been focusing on shouldering it, following your advice, and going slow (working with prior injuries). I have to thank you, it’s already putting size in my traps, and I’ve had to get rid of a few Tshirts because they’re getting to small! You’re awesome and I love your mentality!!

Glad your adventurous spirit is burning as bright as ever. There hasn’t been a single training day that wasn’t fun after following your training approach. Making better gains than ever before, too. Wish you all the best.

hello sir, I now follow your recommendations about sandbag training. I dont pay anymore gyms fees, I now train outside in a park. I only use three equipments, a climbing rope of 5m, hooked in a tree, a macebell of 12kg, and last but not least, a sandbag of 70kg. Thanks for your inspiring sandbags trainings.

Elites are found in the fringes!

Hey cody whats the best move for back width in your opion? I hurt my back last sunday doing sandbag to shoulder's, i leaned too much when i shouldered to the non dominate side which is always much more challenging than the dominant side. When i heal i wanna get back to the bags but will avoid shoulder's at first.

I think people forget that going to the gym should be fun first and foremost… ever since I started doing the sandbag hypertrophy program I have found it to be so much more fun than “normal” gym training.

Hey Cody, i just made my RUclips Account to Tell you that you‘re an true Inspiration to me and you Seen to be very authentic and dont act a role. I bought your Book too because I got a Sandbag for christmas. I‘m feeling Lucky that I found your content! I wish you all the best and I‘ m feeling exitet what happesns due to sandbag Training. I startet with carrys to condition my Body First.

Science is great, I trust science to be accurate. Sometimes it's working with incomplete data, 100%. A science based workout is great for high level athletes that need to have laser focus on specific muscles. Sandbags, on the other hand, are amazing for the every person. They work everything, not just muscle gain, but endurance as well. I think the X factor, however, are that Sandbags are fun. Going to the gym and doing a bunch of pull downs, or leg extensions, or whatever are functionally great, but man, are they boring. There is NOTHING like the feeling of wrestling a bag of sand off the ground. It feels like conquering something, Every. Single. Time.

Training culture is like a pendulum. Every era is a rejection of the previous era's ideas in an attempt to garner the attention of the impressionable young minds who haven't figured it for themselves yet; its marketing. We oscillate between "hoisting big weights" in a magnitude of stimulus approach and hyper-compartmentalizing in a maximizing volume approach. The honest truth is anything works so long as you put forth the effort required to force your muscles to adapt; its just not sexy to say.

Goals being a Good Partner and moving things.

I think this whole discussion on what's "optimal" has really poisoned a lot of people's minds when it comes to training. Unless your a pro athelte/competitor who needs everything to be perfect I think it harms peoples perception. And even then, I follow a lot of NHL players and they all do a lot of the same stuff off-ice training but also a lot of different stuff. And they all get good results. I like science and learning but man it's like the science based lifting ideaology has made it a crime to do what you enjoy if it's not exactly what the "literature" says. Like you said Cody, obviously if someone can puck up a 250-300 pound bag and ahoulder it they are going to be strong as fuck. Why is that even an argument? And obviously you won'y have any difficulty with any object you need to lift in daily life. So whats the issue for people? The most important metric for training success is consistency and that's most influenced by enjoyment. If someone love slifting sandbags they will be really consistent. It also doesn't mean you can't also do some barbell, dumbbell and cable work too. I actually have this theory though, and I wonder your thoughts Cody, that sandbag/stone lifting gets better results going closer to "failure" because the whole body is working together. So no one muscle fails (idk maybe you could say the grip) but like it's a full body squeeze/contraction. Cause i've been doing barbells 6 days a week for the last year almost, high volume and taking everything very near or to faikure. High intensity. And I had great results. But then plateaued and some nagging inhuries started bothering me. It's funny you mention RPE because I lkterally never thought about it but im experimenting with that a bit now and backing off faikure and focusing more on technical proficiency. Especially thing slike weighted pullups. It will be interesting what happens. But i have a strong suspicion with sandbags you need to and also can push harder bevause of the nature of it. Anyways, great video!

Great video!! So many people have no idea of the potential for muscle gain using heavy sandbags. No other training style has ever brought me this close to intensity,than in itself proves it must build muscle!! The intensity needed to pick a sandbag off the floor,let alone shoulder the thing forces the body to become stronger/create muscle. If only people would at least try heavy sandbag work,or maybe they have and become humbled really quickly!! Great video,and thank god theres someone like you with a common sense approach to HEAVY sandbag muscle 👍

This is a great video good sir, you are 100 percent correct. Sandbag training is superior!!!👍.

I'm curious what sandbags you have now and if you have plans for more in the future?

Follow the money trail. All existing exercise science is likely funded or performed by groups like the gym equipment manufacturers so it is never going to say an alternative is viable.