@@wikoskrolczarnobyla3059i made one by pouring 5kg of sand into rubble bags, then folding them onto each other and duct taping. These are the filler bags. Then i put them inside a military duffle bag (purchased from an army surplus store), which i fastened closed with a buckle strap
Nothing in my experience taps into that hard mindest than heavy sandbag work. Theres no cutting corners,just sheer grit and willpower! The 150lb bag ALWAYS feels heavy to me even though i can shoulder more weight now! Great to see more people discovering sandbags in the comments,all thanks to your channel!! 👍
Fellas the book is worth the buy. Make this the last stop on your algo journey. Get the book, get off the internet and commit hard to the program. Then come back to thank Cody🤝
Brother, realy, your video's helped me so much! I'm a beginner (started fitness 9 months ago, and sandbag 6/8 weeks ago), but already notice insane strenght and muscle increase. Lifting heavy things outside the workout is becoming very easy, very fast. My lower-backpain is pretty much gone since i started sandbag lifting. I'm totally solded on sandbag training, and i want to thank you for showing me and helping with the proces!
I like that you can't really cheat with sandbags. If you are trying to get a bag up on your shoulder, no matter how you do it, it will be difficult and stimulative. It's so honest and straight forward. You literally can't cheat (although self limiting variations also exist)
Absolutely 100% agree. I also find 2 things apply in the muscle building using sandbags. The lifter is already at a disadvantage due to the load being offset which requires better core stability. If you didnt have that ability the sandbag would win in either not moving from the ground or taking the lifter with it to the ground. I would also hazard a guess, a not fully loaded sandbag would require even further stability during the lift the more the sand can move during movements. If its moving, more adjustments are potentially required to keep balance and i bet it hits the muscle deeper and harder than with a fully loaded to the brim bag. Just my thoughts
Hey for sure! It's like the best kind of 'more out of less weight' scenario. Most will deadlift 300 within a few years if they focus on it, but a 300 lb sandbag is a different story entirely!
Man can't wait to get my sandbag. I first read about them about two years in the book "Dinosaur Training" perhaps the greatest ever written about heavy functional training. Seeing you lifting these things gives me all the convincing I need that it's a brutal wonderful way to train.
What that means is I bought my first sandbag in June. I will need the next bigger bag around Christmas. I almost doubled my strength in around 4 months. That's what it means.
Spot on man! 200 always feels like an RPE10. Every sandbag session feels like a battle of willpower 😅💪🏽 I think I need a lighter sandbag just to get in the groove and build confidence before the heavier ones.
Hey glad you can relate! It's the same for me still haha, anything 200 or above just always feels max effort 😎 adding the extra 150 for warming up has helped a lot though!
I have the same 200 rogue and I swear it's the most annoying sandbag I have haha. Something about the exact shape of it, and the way it's so compact just makes it so tough to handle!
@@danhemsworth7488 My favorite sandbag is the Ironmind tough as nails 300 lb adjustable bag, I really like the shape. My second favorite is Cerberus those are awesome too! Both made out of some high grade canvas material
Man ain't that the truth. I've been at sandbags for a few years now. I've gotten 265 over a bar, I've gotten 250 on my shoulder, and I've done eight reps to shoulder with a 200. But EVERY training session, I go to pick that little 150lb bag for the first rep and it's like I've never touched a sandbag. It always takes a few reps to remind my body that it can actually do this one easily. Sandbags always feel like death, but they will ALWAYS respond to aggression, to EXPLOSIVENESS. You CAN get that one more rep! Nothing makes you feel like you've conquered something quite like a sandbag PR. Okay maybe an Atlas Stone or natural stone. 😅
Yes man that's exactly it!! I'm the same way, First time I lift that 150 for day it's like "wtf this is heavy!" haha. Every time I walk past the sandbags throughout the day they always seem like immovable objects then somehow they get shouldered. Definitely takes that aggression!
@@thestonecirclebro wherever i drop that bag when Im done is where it stays until the next one. I have to be in the right headspace to even wanna move it back out the way lol
@@johnvargas8841 yup, best part of having a home gym. You can tell what day I did sandbag work cuz that mfer is STILL there until the next training day 😂
Did my first test workout today. Just to see how it feels, did a bear hug carry and some floor to shoulders on both sides and what strikes me is how I immediately felt it in every muscle. I think I've discovered my weakest muscles because after just a single round, my lats were screaming at me. Gonna be a bit of an ease in for me so I don't tweak something, but man, even though I was wasted after very little work, I wanted to pick it up again (listen to your body though, right?).
As someone who has proceeded doing what you mentioned for comparison - 20 reps of breathing squats (10+ 10 rest pause, sometimes also called "widowmakers") - for quite some time with very good progress physique-wise, I very much like this video! 👍So I guess, I'll do a lot lap-to-chest from now on.
Those widowmakers are so tough! Nice thing about the lap to chest lift is you get some real rest between reps, without needing to worry about a bar on your back haha. Seems to let you push even further!
Great video and very apt. We cannot underestimate the effect of CONDITIONING the body to do this type of lifting. I had a plan of doing 1-3 Bear hug carries till failure with the 200 lb bag every 3 days. After 6 weeks I quickly have reached a plateau of 30-35 seconds of carrying the bag. So I got a 100 lb bag and have been using that to do long carries, switching from shoulders to bear hug, not letting the bag hit the ground for 15 minutes while walking. This has been a game changer. My new PR for the 200 lb bag is 45 seconds and I'm going to stay around this mark for a while. This type of training is long, slow and highly rewarding and it cannot be rushed!
It's nice to be told I have so much potential. Also, realized lately that I can't even work out with earbuds in just playing music, to say nothing of trying to do it while watching a movie or listening to a podcast. Even that is too much split attention. I can put music on my little phone speakers, and that's just a nice background thing, but I need to put all of my mind onto every single part of what I'm doing. I miss being young and being able to work out while doing 5 other things :D
It's called having a Tom Platz mindset. Nothing less will do. Not leaving the session a fucking loser but having gone to glorious failure. And from there? You win.
Totally fair - you have to find what works for you. For training, I don't think I trust myself with a moderate approach and gauging reps in reserve. I want to warm up, kill the main movement in 1-2 sets (or possibly drop sets) and know that I did not hinder myself. Obviously, if I feel a part of my body needs more recovery or has been strained, I go into training with rehabilitation and mobility in mind. But that's the intention from the outset.
great video man! I was wondering if you could possibly make a video about the valsalva manouvre and proper core bracing during sandbag work. I know you've briefly mentioned it before, but core bracing is probably the main thing i'm struggling with at the moment. I usually get lightheaded whilst trying and i'm really struggling to brace the core whilst simultaneously breathing. But I want to ensure i learn it properly to avoid damaging my lower back, especially when I increase the sandbag weight
I might be talking out of my ass since I don't do sandbags that often, but I learned a lot about bracing and core engagement from kettlebell swinging. The heavy ones really teach you the balance between core/posterior-chain engagement and breathing.
I have just started with a walking carried weighted load (bear hug) -rucksack loaded with a few cushions and 50 kg for 5 mins it is wholly unpleasant. My arms shake my lats and chest tighten my hips tighten I have to rest with the weight on my knees it is absolutely the best all round exercise I have ever tried. I do this at the end of my work out to absolutely blow out. It’s early days but I’m pretty sure it’s doing me good I have ordered a sandbag now
@@thestonecircle .............puberty years are when you can grow skeleton and dick size, steroids can make a second puberty but are risky as some bodies get harmed. do moving weights , getting sunlight , sleep , wakign up early, etc relatively natural stuff were made to do because geens that spread help spreading.she can eat less to not grow as much a puberty years regardless fof what you can get with women, itll help youre biological potential motivation to be excited about stuff, to get stuff done easier and enjoy life more, while strengthening your health so when old age takes a percentage of your health away, youll have more to work with. prioritizing larger muscles is better, squats help this plus fix posture by practice.
@@thestonecircle I've yet to shift 100, 70 is my record so far, but hopefully I'll get there one day! To re-phrase, I sadly never see people using the sandbags, yet they're so effective
Have a look into james Nestor he talks about strictly nose breathing and you'll get %20 more oxygen. Olympic teams train like this and don't need a oxygen mask after the completion of each event.
I bought a 225 Cerberus and have it at 220 right now. I weigh 218. It’s a very challenging bag. Great for training with it a couple times a week but very low reps. I am improving though. I am going to buy myself something in the 160-180 lb range for more daily use until I can work up to 220 for reps.
You could always get an adjustable bag. I have the Cerberus 100-130 kg adjustable bag, but I only have about 70kg (156.8lb to be exact. Or my body weight) worth of sand in it. It's super compact. I also have the 60 kg duel-ply v3 bag underfilled to 120lbs. Which is a little loose. I first put 100lb in and just pulled the outer flap over to pull in the slack at the top. Seemed to work fine. I personally went for more room, to work into. These things aren't cheap.
For me the jump from 200 to 220 was way more challenging than the jump from 150 to 200, partly because I hadn't built up my strength off the ground well enough. I know you were gonna underfill the Cerberus, but one thing to consider is that an partly filled bag makes it easier to lift off the ground because it folds as you lift it, giving you a leverage advantage. If I had to choose between the 200lb Rogue bag and the 220 Cerberus though I'd choose the Cerberus every day. I find the 200 Rogue really annoying to lift, something about the exact shape makes it very challenging for some reason. If it was me I'd get the cerberus and fill it partly with sand and part with another filler material so it's tightly packed but still near 200
Man i see many times people say if you have a big ground to shoulder lift your deadlift will be peace of cake for a big number, but i see strongman competitors like the one i don't remember to right his 1rst name right in Arnold's classic i thin it was 2023 or 24 that shoulder a natural stone i think 6 times i don't remember correctly when the most reps wash 3 max, but his greatest weaknes is the deadlift, what do you think?
His deadlift would have still been 8-900 pounds or more though? So well above what the average person would ever do, even with a lot of sandbag or stone lifting. Elite strongmen wouldn't really fall under this I think, since they are already trying to push towards genetic with enhancement maxes of their bodies.
Look at Andy Crawford. Shoulders a 400lbs sandbag and stones close to that. He doesn’t deadlift regularly and recently pulled some impressive weights from 2in deficit.
Yes Mateusz is the goat! And Andy Crawford is the perfect example. Shouldered 400 lbs, then on his second deadlift workout in a year pulled over 600 from a 2 inch deficit with a stiff bar! There is skill involved too though, You can push the sandbag to shoulder much further if you get good at it. Also for some reason I just find sandbags feel more comfortable to lift than a barbell, probably because the weight is directly under the center of mass rather than out in front of you. Deadlifts are awesome too btw, I just feel more confident lifting a sandbag. There's a video out there of a master stone lifter, I'll try to find it, he was lifting crazy 400+ lb stones, and I read that he was the same way. He was great at lifting stones, and felt confident with it, but hated the way lifting a barbell felt. Said it felt awkward. Could come down to the individual too! One thing to consider is that you're much more likely to see someone who specializes in sandbags and can shoulder 300 and deadlift 500, than you are the other way around
150 200 220 250 275 and 300 haha, working on different things with each one. Just hit my goal of 50 reps with 150 on the box squat, next is 20 reps from the lap to the chest with 275 at the end of a workout
I'm seeking recommendations for a filler material that would increase the volume of my sandbag while maintaining its current weight. I'm using the Cerberus Adjustable Bag (70-100 kg / 154-220 lb) filled with 165 lb of sand, which is my ideal training weight. However, at this weight, the bag's physical size is too compact for optimal exercise effectiveness. Are there any filling materials i can add to the sand that would provide more volume?
@@lphillips6204I’m with you on that one. I don’t fill it with mulch, but I have heard others use it, and it won’t damage the bag and sand can move around the grooves.
Hey nice! You'd probably have to replace the sand once you want to fill it up to 220 completely, but I recently read that top soil is somewhere around 40% the weight of sand depending on moisture. Could be a quick solution!
As a hobbyist boxer, I use lighter sandbags in a snatch type exercise. High reps. I also let the heavy bag swing around from my tree and get inside with it and let it impact me with my hands in guard. I call it “bullying the bag”. Good stuff
The issue with RPE is 99% of people have no idea what they are actually capable of doing. They without fail think things are harder than they are because they have not done enough hard stuff to know what they are truly able to do.
Great question honestly, and I'll try to give you insight from my perspective. As a former cross country runner (and I'll add a 'somewhat' decent one ( not even good enough to go to state in HS) with a 4:34 mile time) I ran into this quite a bit. Where my workouts often required me to go above what I could physically do and push myself to my physical limit. My mental limit would be further than my physical one. Which can obviously be a bad thing. Injury after injury later after highschool was over while I'm in the army, I'm dealing with a herniated disc (either from rucking, squatting, or deadlifting too heavy.) I eventually realized that I have to figure out what it truly feels like for my muscles to reach failure... Not what 'feels' like failure. Because too often I pushed past muscular failure into injury. I eventually learned that I had an underdeveloped posterior chain compared to my quads, which led to over lifting and injury. Sorry if this was too much of a ramble, but what I'm trying to get at is that it's important to find (and try) different avenues of approach. Going at something just one way will ultimately hinder your progress. And is also likely to lead to mental burnout. Something like sandbags is dynamic, and a huge mental hurdle to try and leap. Taking quite a long time to fully understand and execute
Yeah I think Creed gave some great insight into this! I don't mean to say everyone should always use the 'just push harder' approach with everything all the time, but for me at least I've found with sandbags more than other things I've tried the distance between how far you think you can go, and how far you can actually go is more than expected. Sandbags force the point, without trying to push harder every workout there probably won't be any progress
Sandbag workouts and injury? Thoughts? Also I have your book and a 250lb sandbag. It’s been kicking my butt. So far can only do picking up off the ground to my lap and lap to chest reps.
Hey I made a full video about that if you're interested! ruclips.net/video/V6bTDXBMDY8/видео.htmlsi=jLAaQvRXzLQ4jmKY Short answer if you don't want to watch it though, I trained with barbells for a long time before sandbags, but adding them to my program made a huge difference, and I'm 100% sandbags and calisthenics now
@@thestonecircle as someone with powerlifting and martial arts aspirations, does your book cover where to add the sandbag work? I apologize if you have addressed this before and love your work!
I bought a 100lb punching bag im using for a sandbag i got it for $20bucks but i need to get or make one that weighs at least 200lbs - I have an old duffle bag i can put more weight in - yeupper think ill do that
Haha brain gains! Two things come to mind, 1 is breathing and bracing, I'll get lightheaded if I don't actively focus on making sure I'm breathing right, 2 is for lack of a cooler word, the 'wtf' response. Something about sandbags seems to make the brains think, wtf did you just lift, that thing seemed like a real threat! Kinda makes you tap into a place of aggression that isn't used in daily life
Tweaked my lower back pretty bad a couple sets into my workout from shouldering 100lbs. Any tips on warming up before shouldering? (I only have one bag)
Hey for warming up I second the band good mornings if possible. I usually do at least a hundred of them before a session it helps a lot! That and during the session I focus as much of my attention on breathing and bracing as I can
(Portuguese idiom) Você poderia fazer um vídeo falando sobre os riscos de lesões nas costas, decorrentes dos treinos com sacos de areia, e como prevenir as lesões nas costas.
Does anyone recommend I trade barbbell deadlifts with sandbags? I’m a new dad now and I need to keep in shape to help my wife and son. Just curious if either anyone has ever done this or do y’all recommend I do sandbags lifts with barbbells integrated along with my program? Just curious.
Hey they're both awesome exercises, but in my experience at least sandbags give you more 'bang for your buck' than barbell deadlifts. The strength to lift a barbell is the strength to lift a barbell, the strength to lift a sandbag is the strength to lift most anything. I made a lot of gains with both though, I just like sandbags more these days
@@thestonecircle that’s a fair analysis. Not biased , just honest in results. Just asking because I need to be there for my wife and son, that includes being as strong as I used to be for fighting/combatives and parkour. Thank you for the informed opinion. God Bless.
I can lift 110 pound bag from ground to shoulder 7x each side ok ... Its extremely challenging but feels good. But when i do a sandbag carry for 1 minute - when i finish i feel dizzy, lightheaded and completely exhausted... Why is this?
@@barbelo8627 I've heard of strongmen training there diagram by lying on a ground with weight on the stomach and breathing into it, would probably be a good start if breathing is the issue
SteveBurger27 has the right idea, but yeah you're (presumably) holding the bag to your chest. So while you're putting out max effort, you're also limiting your lung expansion; it's only a matter of time before your system calls it quits to preserve itself. The diaphragm expanding exercise helps, but it's going to be more of a matter of building endurance over time.
Learn some better grips man. Like a gable grip or S-grip. Locking your fingers together like that can be dangerous I'm pretty sure since the tension can get them stuck. Basically jiu jitsu grips
For anyone looking for a more budget sandbag I followed this video: ruclips.net/video/_gcJ-xR6ULk/видео.htmlsi=G_JxvVl7XqF97NfW If you already have the contractor bags and zip ties I did 250 lbs for 50 ish dollars including the sand. Definitely not perfect but functionally almost the same
Can you disable likes and dislikes, to make it even? In the algorithm, it doesn't matter what the viewers choose as long as they can choose, having dislikes disabled already sets me up to not watch the video because I, as the viewer, have lost one of the methods of expressing myself to you, the creator.
Hey yeah I have no control over that it's a youtube thing. It won't even let me see the number of dislikes, only that at the time of this comment the ratio between likes and dislikes is 99.8%
Did my first workout with a 100lb homemade sandbag, bought your book and following the program!
Heyyy that's awesome time for some new gains! Thanks for getting the book I hope you like it and good luck!!
Huzah!
Let the message of sandbag training spread to all corners of the world!
#SandbagGainz
How did you make a sandbag?
Ive only did weighted vest at home, please tell me how to make a sandbag
@@wikoskrolczarnobyla3059i made one by pouring 5kg of sand into rubble bags, then folding them onto each other and duct taping. These are the filler bags. Then i put them inside a military duffle bag (purchased from an army surplus store), which i fastened closed with a buckle strap
Put your book on my wishlist. Should be getting it soon. Military here and I love this concept
Hey hell yeah thanks a lot brother, I hope you enjoy it!!
The book is very helpful
Nothing in my experience taps into that hard mindest than heavy sandbag work. Theres no cutting corners,just sheer grit and willpower!
The 150lb bag ALWAYS feels heavy to me even though i can shoulder more weight now!
Great to see more people discovering sandbags in the comments,all thanks to your channel!! 👍
Yeah that's exactly it! Just grit and willpower! Coolest thing ever to see more getting interested in this stuff :)
Fellas the book is worth the buy. Make this the last stop on your algo journey. Get the book, get off the internet and commit hard to the program. Then come back to thank Cody🤝
Thank you!!
Brother, realy, your video's helped me so much! I'm a beginner (started fitness 9 months ago, and sandbag 6/8 weeks ago), but already notice insane strenght and muscle increase. Lifting heavy things outside the workout is becoming very easy, very fast. My lower-backpain is pretty much gone since i started sandbag lifting. I'm totally solded on sandbag training, and i want to thank you for showing me and helping with the proces!
Hey this is the best thing ever man so glad it's working for you!!
I like that you can't really cheat with sandbags. If you are trying to get a bag up on your shoulder, no matter how you do it, it will be difficult and stimulative. It's so honest and straight forward. You literally can't cheat (although self limiting variations also exist)
I like that about it too! Just move that weight or don't!!
Absolutely 100% agree. I also find 2 things apply in the muscle building using sandbags. The lifter is already at a disadvantage due to the load being offset which requires better core stability. If you didnt have that ability the sandbag would win in either not moving from the ground or taking the lifter with it to the ground. I would also hazard a guess, a not fully loaded sandbag would require even further stability during the lift the more the sand can move during movements. If its moving, more adjustments are potentially required to keep balance and i bet it hits the muscle deeper and harder than with a fully loaded to the brim bag. Just my thoughts
Hey for sure! It's like the best kind of 'more out of less weight' scenario. Most will deadlift 300 within a few years if they focus on it, but a 300 lb sandbag is a different story entirely!
Man can't wait to get my sandbag. I first read about them about two years in the book "Dinosaur Training" perhaps the greatest ever written about heavy functional training. Seeing you lifting these things gives me all the convincing I need that it's a brutal wonderful way to train.
Hey heck yeah can't wait for you to get started!! Dinosaur Training was the book that convinced me to make my first sandbag too :)
What that means is I bought my first sandbag in June. I will need the next bigger bag around Christmas. I almost doubled my strength in around 4 months. That's what it means.
HELL YEAH
Sandbags are no joke, especially combined with movement. My body has never looked or felt better.
This channel is the truth.
Hey heck yeah glad it's working so well for you!!
Spot on man! 200 always feels like an RPE10. Every sandbag session feels like a battle of willpower 😅💪🏽 I think I need a lighter sandbag just to get in the groove and build confidence before the heavier ones.
Hey glad you can relate! It's the same for me still haha, anything 200 or above just always feels max effort 😎 adding the extra 150 for warming up has helped a lot though!
I got a 200lb rogue, can get it to chest but no luck shouldering yet.
I have the same 200 rogue and I swear it's the most annoying sandbag I have haha. Something about the exact shape of it, and the way it's so compact just makes it so tough to handle!
@@thestonecircle Do you make your own bags? And if so I was wondering what brand/material. Much appreciated 👍
@@danhemsworth7488 My favorite sandbag is the Ironmind tough as nails 300 lb adjustable bag, I really like the shape. My second favorite is Cerberus those are awesome too! Both made out of some high grade canvas material
@@thestonecircle Nice, thank you much appreciated. I need to drop down to 150 to work on better form.
Brother your body and nervous system are just doing the calculations…if you’re getting it to chest you’ll get that bag up to shoulder in no time. 💪🏾
Just got the book, fantastic work! I read through it before each work out to make sure I have the fundamentals right.
Hey thanks a lot I'm so glad you liked it!!
Man ain't that the truth. I've been at sandbags for a few years now. I've gotten 265 over a bar, I've gotten 250 on my shoulder, and I've done eight reps to shoulder with a 200. But EVERY training session, I go to pick that little 150lb bag for the first rep and it's like I've never touched a sandbag. It always takes a few reps to remind my body that it can actually do this one easily. Sandbags always feel like death, but they will ALWAYS respond to aggression, to EXPLOSIVENESS. You CAN get that one more rep! Nothing makes you feel like you've conquered something quite like a sandbag PR.
Okay maybe an Atlas Stone or natural stone. 😅
Yes man that's exactly it!! I'm the same way, First time I lift that 150 for day it's like "wtf this is heavy!" haha. Every time I walk past the sandbags throughout the day they always seem like immovable objects then somehow they get shouldered. Definitely takes that aggression!
@@thestonecirclebro wherever i drop that bag when Im done is where it stays until the next one. I have to be in the right headspace to even wanna move it back out the way lol
@@johnvargas8841 yup, best part of having a home gym. You can tell what day I did sandbag work cuz that mfer is STILL there until the next training day 😂
Golden content, as usual 💪🏼💪🏼
Thanks man!
Did my first test workout today. Just to see how it feels, did a bear hug carry and some floor to shoulders on both sides and what strikes me is how I immediately felt it in every muscle. I think I've discovered my weakest muscles because after just a single round, my lats were screaming at me. Gonna be a bit of an ease in for me so I don't tweak something, but man, even though I was wasted after very little work, I wanted to pick it up again (listen to your body though, right?).
Yeahhh there it is!! It's so great right?? Makes you want to keep lifting AND works everything, doesn't get better than that 😁
@@thestonecircle it's kind of the embodiment of the KISS principle. It doesn't need to be complicated to work.
@@RoughGalaxyYT Truth!
As someone who has proceeded doing what you mentioned for comparison - 20 reps of breathing squats (10+ 10 rest pause, sometimes also called "widowmakers") - for quite some time with very good progress physique-wise, I very much like this video! 👍So I guess, I'll do a lot lap-to-chest from now on.
Those widowmakers are so tough! Nice thing about the lap to chest lift is you get some real rest between reps, without needing to worry about a bar on your back haha. Seems to let you push even further!
@@thestonecircle Yes, that's definitely a clear benefit. I am done with fear-driven workouts 😅
amazing video, i want to do a homemade bag
Hey thank you! My first sandbag was homemade from a thrift store canvas bag, some trash bags and some landscaping rocks, did the trick!!
Got your book and a sandbag and 100 pounds of sand. Was just able to shoulder five each side. Looking forward to getting stronger!
Hey that's so awesome thank you for getting the book and good luck!!
Great video and very apt. We cannot underestimate the effect of CONDITIONING the body to do this type of lifting. I had a plan of doing 1-3 Bear hug carries till failure with the 200 lb bag every 3 days. After 6 weeks I quickly have reached a plateau of 30-35 seconds of carrying the bag. So I got a 100 lb bag and have been using that to do long carries, switching from shoulders to bear hug, not letting the bag hit the ground for 15 minutes while walking. This has been a game changer. My new PR for the 200 lb bag is 45 seconds and I'm going to stay around this mark for a while. This type of training is long, slow and highly rewarding and it cannot be rushed!
Hey yeah exactly gotta condition the body, huge congrats on the progress too!!
@@thestonecircle Thank you brother! Never would've thought about sandbags if it wasn't for your channel so thank you for doing what you do
I feel the same same (perceived effort not matching failure) while doing Zercher squats, its something that makes you feel closer to strength
Yes for sure! I felt the same way with zerchers
It's nice to be told I have so much potential.
Also, realized lately that I can't even work out with earbuds in just playing music, to say nothing of trying to do it while watching a movie or listening to a podcast. Even that is too much split attention. I can put music on my little phone speakers, and that's just a nice background thing, but I need to put all of my mind onto every single part of what I'm doing.
I miss being young and being able to work out while doing 5 other things :D
I get that! It's gotta be 100% focus or nothing haha
My uncle always told me to give it all I got on the final round.
Good advice! The final exercise of the day always feels like that, one final all or nothing set!
It's called having a Tom Platz mindset. Nothing less will do. Not leaving the session a fucking loser but having gone to glorious failure. And from there? You win.
I'd rather not go so hard that I can only train once a week and be in pain for the other 6 days.
Totally fair - you have to find what works for you. For training, I don't think I trust myself with a moderate approach and gauging reps in reserve. I want to warm up, kill the main movement in 1-2 sets (or possibly drop sets) and know that I did not hinder myself.
Obviously, if I feel a part of my body needs more recovery or has been strained, I go into training with rehabilitation and mobility in mind. But that's the intention from the outset.
Hell yeah!!
Great video as always!
Thanks man!
great video man! I was wondering if you could possibly make a video about the valsalva manouvre and proper core bracing during sandbag work. I know you've briefly mentioned it before, but core bracing is probably the main thing i'm struggling with at the moment. I usually get lightheaded whilst trying and i'm really struggling to brace the core whilst simultaneously breathing. But I want to ensure i learn it properly to avoid damaging my lower back, especially when I increase the sandbag weight
I might be talking out of my ass since I don't do sandbags that often, but I learned a lot about bracing and core engagement from kettlebell swinging. The heavy ones really teach you the balance between core/posterior-chain engagement and breathing.
Hey thank you! I think this would be a good addition to one of the Q&A videos, I'll add it to my list!
I have just started with a walking carried weighted load (bear hug) -rucksack loaded with a few cushions and 50 kg for 5 mins it is wholly unpleasant. My arms shake my lats and chest tighten my hips tighten I have to rest with the weight on my knees it is absolutely the best all round exercise I have ever tried.
I do this at the end of my work out to absolutely blow out.
It’s early days but I’m pretty sure it’s doing me good I
have ordered a sandbag now
Heck yeah!! Nothing like that first bear hug carry haha, glad you gave it a try!!
@@thestonecircle .............puberty years are when you can grow skeleton and dick size, steroids can make a second puberty but are risky as some bodies get harmed. do moving weights , getting sunlight , sleep , wakign up early, etc relatively natural stuff were made to do because geens that spread help spreading.she can eat less to not grow as much a puberty years regardless fof what you can get with women, itll help youre biological potential motivation to be excited about stuff, to get stuff done easier and enjoy life more, while strengthening your health so when old age takes a percentage of your health away, youll have more to work with. prioritizing larger muscles is better, squats help this plus fix posture by practice.
My gym has sandbags up to 100kg, I'm the only person who uses them, which is a shame because they've given amazing carry over to Jiujitsu.
Heck yeah a 100kg sandbag is no easy thing to throw around!
@@thestonecircle I've yet to shift 100, 70 is my record so far, but hopefully I'll get there one day! To re-phrase, I sadly never see people using the sandbags, yet they're so effective
Have a look into james Nestor he talks about strictly nose breathing and you'll get %20 more oxygen. Olympic teams train like this and don't need a oxygen mask after the completion of each event.
I'll check it out!
I’m making the jump from 150…trying to decide on the 200 rogue or slightly under filling the 225 Cerberus. Thoughts?
I bought a 225 Cerberus and have it at 220 right now. I weigh 218. It’s a very challenging bag. Great for training with it a couple times a week but very low reps. I am improving though. I am going to buy myself something in the 160-180 lb range for more daily use until I can work up to 220 for reps.
You could always get an adjustable bag. I have the Cerberus 100-130 kg adjustable bag, but I only have about 70kg (156.8lb to be exact. Or my body weight) worth of sand in it. It's super compact. I also have the 60 kg duel-ply v3 bag underfilled to 120lbs. Which is a little loose. I first put 100lb in and just pulled the outer flap over to pull in the slack at the top. Seemed to work fine.
I personally went for more room, to work into. These things aren't cheap.
@@Bel6863Thx for the intel!
For me the jump from 200 to 220 was way more challenging than the jump from 150 to 200, partly because I hadn't built up my strength off the ground well enough. I know you were gonna underfill the Cerberus, but one thing to consider is that an partly filled bag makes it easier to lift off the ground because it folds as you lift it, giving you a leverage advantage. If I had to choose between the 200lb Rogue bag and the 220 Cerberus though I'd choose the Cerberus every day. I find the 200 Rogue really annoying to lift, something about the exact shape makes it very challenging for some reason. If it was me I'd get the cerberus and fill it partly with sand and part with another filler material so it's tightly packed but still near 200
@@thestonecircle Just grabbed me a Cerberus flexible size 154-200 lbs…
I’ll update you! Thank you gents for the inspiration!
Good video !
Hey thank you!
Man i see many times people say if you have a big ground to shoulder lift your deadlift will be peace of cake for a big number, but i see strongman competitors like the one i don't remember to right his 1rst name right in Arnold's classic i thin it was 2023 or 24 that shoulder a natural stone i think 6 times i don't remember correctly when the most reps wash 3 max, but his greatest weaknes is the deadlift, what do you think?
His deadlift would have still been 8-900 pounds or more though? So well above what the average person would ever do, even with a lot of sandbag or stone lifting.
Elite strongmen wouldn't really fall under this I think, since they are already trying to push towards genetic with enhancement maxes of their bodies.
MATEUSZ!!!!
Look at Andy Crawford. Shoulders a 400lbs sandbag and stones close to that. He doesn’t deadlift regularly and recently pulled some impressive weights from 2in deficit.
Yes Mateusz is the goat! And Andy Crawford is the perfect example. Shouldered 400 lbs, then on his second deadlift workout in a year pulled over 600 from a 2 inch deficit with a stiff bar! There is skill involved too though, You can push the sandbag to shoulder much further if you get good at it. Also for some reason I just find sandbags feel more comfortable to lift than a barbell, probably because the weight is directly under the center of mass rather than out in front of you. Deadlifts are awesome too btw, I just feel more confident lifting a sandbag. There's a video out there of a master stone lifter, I'll try to find it, he was lifting crazy 400+ lb stones, and I read that he was the same way. He was great at lifting stones, and felt confident with it, but hated the way lifting a barbell felt. Said it felt awkward. Could come down to the individual too! One thing to consider is that you're much more likely to see someone who specializes in sandbags and can shoulder 300 and deadlift 500, than you are the other way around
This is the guy! ruclips.net/video/fHRwo7j7byk/видео.htmlsi=mKwJe4f3i5qOVPS8
How heavy is the bag you use right now?
150 200 220 250 275 and 300 haha, working on different things with each one. Just hit my goal of 50 reps with 150 on the box squat, next is 20 reps from the lap to the chest with 275 at the end of a workout
@@thestonecircle Not sure if you've done it before but you should do a gear review of each bag and why you picked that weight.
I'm seeking recommendations for a filler material that would increase the volume of my sandbag while maintaining its current weight. I'm using the Cerberus Adjustable Bag (70-100 kg / 154-220 lb) filled with 165 lb of sand, which is my ideal training weight. However, at this weight, the bag's physical size is too compact for optimal exercise effectiveness. Are there any filling materials i can add to the sand that would provide more volume?
Towels? or old clothes?
Crumpled newspaper?
Styrofoam packing pellets?
🤔Just some ideas.
Those would add some weight of course, but not a whole lot.
You could use rubber mulch. Will add volume without adding much weight
Animal bedding pellets give about twice the volume compared to sand.
@@lphillips6204I’m with you on that one. I don’t fill it with mulch, but I have heard others use it, and it won’t damage the bag and sand can move around the grooves.
Hey nice! You'd probably have to replace the sand once you want to fill it up to 220 completely, but I recently read that top soil is somewhere around 40% the weight of sand depending on moisture. Could be a quick solution!
I'm MMA fighter should I do sand bag traning like this
Seems to work great for the MMA guys I've talked with!
Yep, it brings you closer to your opponent in the infighting! You close the gap and you get more pressure on the opponents body!
It’s at least definitely done me wonders for BJJ.
Thanks for helping me 🙏
As a hobbyist boxer, I use lighter sandbags in a snatch type exercise. High reps.
I also let the heavy bag swing around from my tree and get inside with it and let it impact me with my hands in guard. I call it “bullying the bag”. Good stuff
Thanks
Glad you liked it!
The issue with RPE is 99% of people have no idea what they are actually capable of doing. They without fail think things are harder than they are because they have not done enough hard stuff to know what they are truly able to do.
For sure! And in my experience sandbags take this to the extreme
Is it just me or is the downside of this "just push harder man" mentality is that sometimes you try to push past 10 RPE and end up injuring yourself.
Great question honestly, and I'll try to give you insight from my perspective.
As a former cross country runner (and I'll add a 'somewhat' decent one ( not even good enough to go to state in HS) with a 4:34 mile time) I ran into this quite a bit.
Where my workouts often required me to go above what I could physically do and push myself to my physical limit.
My mental limit would be further than my physical one. Which can obviously be a bad thing.
Injury after injury later after highschool was over while I'm in the army, I'm dealing with a herniated disc (either from rucking, squatting, or deadlifting too heavy.)
I eventually realized that I have to figure out what it truly feels like for my muscles to reach failure... Not what 'feels' like failure.
Because too often I pushed past muscular failure into injury.
I eventually learned that I had an underdeveloped posterior chain compared to my quads, which led to over lifting and injury.
Sorry if this was too much of a ramble, but what I'm trying to get at is that it's important to find (and try) different avenues of approach.
Going at something just one way will ultimately hinder your progress. And is also likely to lead to mental burnout.
Something like sandbags is dynamic, and a huge mental hurdle to try and leap. Taking quite a long time to fully understand and execute
Yeah I think Creed gave some great insight into this!
I don't mean to say everyone should always use the 'just push harder' approach with everything all the time, but for me at least I've found with sandbags more than other things I've tried the distance between how far you think you can go, and how far you can actually go is more than expected. Sandbags force the point, without trying to push harder every workout there probably won't be any progress
Are you trying pick up a bar,a calf,or a person?
All of the above haha
Sandbag workouts and injury? Thoughts? Also I have your book and a 250lb sandbag. It’s been kicking my butt. So far can only do picking up off the ground to my lap and lap to chest reps.
Hey I'll make something about this in a q&a vid! Thanks a lot for getting the book too!! a 250 sandbag is no joke
I would love to know is your current body the result of sandbag only? Do you mix in other exercises? Looking for guidance
Hey I made a full video about that if you're interested! ruclips.net/video/V6bTDXBMDY8/видео.htmlsi=jLAaQvRXzLQ4jmKY
Short answer if you don't want to watch it though, I trained with barbells for a long time before sandbags, but adding them to my program made a huge difference, and I'm 100% sandbags and calisthenics now
@@thestonecircle as someone with powerlifting and martial arts aspirations, does your book cover where to add the sandbag work? I apologize if you have addressed this before and love your work!
I bought a 100lb punching bag im using for a sandbag i got it for $20bucks but i need to get or make one that weighs at least 200lbs
- I have an old duffle bag i can put more weight in - yeupper think ill do that
Hey that's awesome good luck with the 200!
My brains feeling weird after lifting 100 pound sandbag for couple of sets. Must be gains I guess haha.
Haha brain gains! Two things come to mind, 1 is breathing and bracing, I'll get lightheaded if I don't actively focus on making sure I'm breathing right, 2 is for lack of a cooler word, the 'wtf' response. Something about sandbags seems to make the brains think, wtf did you just lift, that thing seemed like a real threat! Kinda makes you tap into a place of aggression that isn't used in daily life
Tweaked my lower back pretty bad a couple sets into my workout from shouldering 100lbs. Any tips on warming up before shouldering? (I only have one bag)
Half jefferson curls help me
I always warm up with banded good mornings and hanging leg raises
Hey for warming up I second the band good mornings if possible. I usually do at least a hundred of them before a session it helps a lot! That and during the session I focus as much of my attention on breathing and bracing as I can
(Portuguese idiom)
Você poderia fazer um vídeo falando sobre os riscos de lesões nas costas, decorrentes dos treinos com sacos de areia, e como prevenir as lesões nas costas.
Hey I talk about that near the end of this video :) All about breathing and bracing imo!
ruclips.net/video/eAqzf7jwz4Q/видео.html
Does anyone recommend I trade barbbell deadlifts with sandbags? I’m a new dad now and I need to keep in shape to help my wife and son. Just curious if either anyone has ever done this or do y’all recommend I do sandbags lifts with barbbells integrated along with my program? Just curious.
Hey they're both awesome exercises, but in my experience at least sandbags give you more 'bang for your buck' than barbell deadlifts. The strength to lift a barbell is the strength to lift a barbell, the strength to lift a sandbag is the strength to lift most anything. I made a lot of gains with both though, I just like sandbags more these days
@@thestonecircle that’s a fair analysis. Not biased , just honest in results. Just asking because I need to be there for my wife and son, that includes being as strong as I used to be for fighting/combatives and parkour. Thank you for the informed opinion. God Bless.
I'm first to comment.i win
It was SO CLOSE!!
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But you failed to capitalize the “i” so it doesn’t count.
@@lawrenceforsley3411 I'm still first.
Ha ha
First one for the first Time 😎
Heyy winner!!🎃🎃
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Huzah!
#goldmedal
I can lift 110 pound bag from ground to shoulder 7x each side ok ... Its extremely challenging but feels good.
But when i do a sandbag carry for 1 minute - when i finish i feel dizzy, lightheaded and completely exhausted... Why is this?
Maybe breathing incorrectly? Or the weight is crushing your chest, it could be a different underlying issue like dehydration
I think I've got to try and learn to breath better. I'm breathing but feel very out of breath at end..
@@barbelo8627 I've heard of strongmen training there diagram by lying on a ground with weight on the stomach and breathing into it, would probably be a good start if breathing is the issue
SteveBurger27 has the right idea, but yeah you're (presumably) holding the bag to your chest. So while you're putting out max effort, you're also limiting your lung expansion; it's only a matter of time before your system calls it quits to preserve itself. The diaphragm expanding exercise helps, but it's going to be more of a matter of building endurance over time.
I have the same issue. It is hard get enough air in your lungs when the sandbag is pushing on your chest. What is the solution?
Learn some better grips man. Like a gable grip or S-grip. Locking your fingers together like that can be dangerous I'm pretty sure since the tension can get them stuck. Basically jiu jitsu grips
3rd
Heyyy 🎃🎃🙂
#BronzeMedal
For anyone looking for a more budget sandbag I followed this video: ruclips.net/video/_gcJ-xR6ULk/видео.htmlsi=G_JxvVl7XqF97NfW
If you already have the contractor bags and zip ties I did 250 lbs for 50 ish dollars including the sand. Definitely not perfect but functionally almost the same
Early gang
Hey hey!
Can you disable likes and dislikes, to make it even? In the algorithm, it doesn't matter what the viewers choose as long as they can choose, having dislikes disabled already sets me up to not watch the video because I, as the viewer, have lost one of the methods of expressing myself to you, the creator.
YT disabled the dislikes. If you have an issue, talk to them. 🤷♂️
Hey yeah I have no control over that it's a youtube thing. It won't even let me see the number of dislikes, only that at the time of this comment the ratio between likes and dislikes is 99.8%
Great video as always!
You win the best name on you tube today
Thank you!
It really is the best name ever isn't it?