The Truth About Sandbag Training And Lower Back Injuries
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- Опубликовано: 18 окт 2024
- In this video, I’m sharing what I’ve learned based on experience. Sandbags will not injure your lower back if you always keep the bag close to your body and use your legs and upper back to lift the bag.
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Am glad you put the message on your video that applies to all the naysayers. That the ones who critique the lift, are the ones who have never lifted sandbags. Too many pubmed “scientific research” keyboard warriors commenting on crap they have no clue about. Keep up the good work brother and hail to the strongman and odd lifting!
For real, I’ve heard the “you’re going to hurt your back” line from people who don’t train with sandbags and it inspired me to make a video about it. It’s not rocket science, just do the work and it’ll speak for itself
@@SandbagMisfit94 Exactly. I figured that if our ancestors have been doing stone lifting for way longer than we’ve been doing barbell lifts, and if heavy sandbag and atlas stone lifting is good enough for strongman, than it has it’s place in fitness. This is the problem with “science” based lifters. They overthink everything (I used to be guilty of this), and they end up leaving untapped gains on the table. That’s why I’m glad when I see more people, especially on RUclips, advocate for sandbag lifting and the odd/ancient lifts.
I started sandbag lifting because I don’t have time for the gym. I work 2 jobs and have a family. I like how you said it’s the OG way of lifting. I take that approach to eating too. It’s worked for centuries and still works to this day.
@@SandbagMisfit94 Absolutely. I’m looking back more and more to the past for my inspiration when it comes to lifting, diet and wisdom. I feel you on the no time for the gym. I work long odd hours for my job as well as having to take care of my family and getting MMA practice in. Because of that, I’ve been building up my collection for my home based gym. Sandbags, just got a sweet workout keg, 55 gallon drum, tire, sledgehammer, kettlebells and I’m about to start making concrete weight plates from the moulds I bought. Best part is that I can workout outdoors with fresh air, and I don’t have to wait on anybody to do my lifts.
I’m doing the exact same thing you’re doing as far as the home gym goes. I did CrossFit but work kept getting in the way to the point to where I wasn’t able to train as much as I wanted to. And I don’t want to just casually do this. I don’t care about balance or moderation. Nothing remarkable has ever been done based on balance and moderation. So I got some sandbags and started doing my own thing.
Training outdoors is the best. I call it training in the real world. Rain or shine, discipline dosen’t stop.
Great content, bro! Can't wait to get into sandbag lifting. Cheers.
Thank you! You will have a blast!
Great information. Thank you
Of course 💪🏻
However you're right, my lowerback hurts after bearwalks.
My lower back mostly hurts after running but that could be tight hamstrings
Great video big bro 👏🏼💯👏🏼👏🏼👏🏼
I'm thinking about finally getting a sandbag actually. I'll go through ur videos to see if you have any recommendations for beginners like me, but feel free to reply with a response 👍🏼 keep up the great work
Thank you sir! What kind of training would you like to do with sandbags?
Sandbag is way more safe than barbell deadlift.
That’s how I feel too. Too much risk for back injury with the barbell deadlift because of strict form. The sandbag feels more natural to pick up
@@SandbagMisfit94 exactly 👌🏻
I do the same with stones. Every time someone even hears about me lifting them, they say that I'll either pull my back out or, as my neighbor has said, "rip my nuts out." It's because they've never done it.
Pretty much lol
As one who lifts sandbags: you can have a staight spine when lifting a sandbag (go lower with your a**). And even if somebody who doesn't lift sandbags telks you this he doesn t have to be wrong because with heavy load and crunched back you risk injury 😉
BUT it s your back 😁
I believe there is always a risk for injury every time you train and lift. You could tweak something. I feel it sometimes here and there. As for lifting from an extreme deficit like that, you are absolutely right on bringing your a** down with a straight spine. I use that sometimes too with things other than sandbags. The goal for me is that every time I lift and pick something up, I think about putting all the strain on my legs and upper back and give my lower back the least amount of strain possible. That might not work for everyone.
As you mentioned, having a straight spine and lower a** would probably work better for most people, especially ones who have tweaked their lower back in the past 👍🏻
I thought that you should try barefoot shoes to help you with stability.
I do it with squats and it’s helped with mobility
How do u compare sandbags to kettlebell?
Feel wise, a sandbag of the same weight of a kettlebell feels heavier. Especially in press work. But a kettlebell will hit muscles you didn’t know you had. They’re both awesome when used together
@@SandbagMisfit94 what weights kettlebell u have ?? I started sandbag training after watching ur videos . A different kind of strength than barbell I mean like caveman level raw . Kettlebell workout what exercise and weights to hit. Can u reply or make a vid ?
I have a 53lb or 24.04 Kg Kettlebell. I was actually planning on making a vid of my sandbag workout split implementing kettlebells into it now that I have a strongman sandbag.
Great to hear from you again! How’s your sandbag training going?
@@SandbagMisfit94 going good brother , I am just doing the basics floor press military press rows pull ups deadlift to shoulder squats and carry on alternate days .. it's fun than barbell training, no counting one rep max... I am now interested in endurance strength like how much time I can lift than picking and doing for reps..
That’s all you really need. The kettlebell will build endurance, it’s a great conditioning tool. And something that’s good for unilateral work as well. I like endurance too, stuff like rucking and carrying weight for distance. It’s better than running lol
But lifting form isn't right, you're not engaging your spine erectors like we do in deadlifting while retracting our shoulder blades, thus youre putting unnecessary load on your lower disk.
That’s a very good point
With a deadlift, the bar is in front of you, (unless it’s a hex bar) the weight and load is in front. The bar is at mid shin. Keep the chest up, spine rigid and you won’t round your back.
With this sandbag, since it has no handles on it, I have to get my hands to the ground to grab it and get it off the ground. I have to go farther to get it. From a technical aspect, lifting form isn’t right in the context of a deadlift. I do feel more engagement in my quads, and hamstrings than I have deadlifting. I may feel some load on my lower disk but it is minuscule. This bag is very awkward to pick up and I’m constantly working on it and will improve as time goes on
You’re thinking from a barbell lifting/deadlifting perspective, who also has never lifted a sandbag before. There’s going to be some rounding of the back when lifting a heavy sandbag from a huge deficit, but the pressure on the lower spine is not what you think. Lifting a sandbag forces you to engage a lot more musculature than a standard lift, especially when you brace your core. This full body tension and really high core bracing is what protects your spine as you lift the bag. Rounding your back is not necessarily going to throw your back out or damage it, if you know how to create good body tension and brace really well. Look at grapplers who toss around live, dynamic loads (people), or do take downs. Their backs are almost never straight like when doing a deadlift. Their bodies are in some crazy angles. Not to mention, heavy stone lifting, which is very similar to sandbag lifting, has been the OG form of strength training and lifting for centuries before the modern invention of the barbell, and they weren’t all pulling their backs out because they weren’t lifting like in a deadlift. Since doing heavy sandbag training in my own routines, I haven’t done anything to my back because of “unnecessary load”. My back size and strength actually blew up the most from heavy sandbag work than anything else I’ve done to train back over the years.
@@DevinCooper-p1h sounds like you’ve done this before. Awesome points right there 👊🏻
@@SandbagMisfit94 Ever since doing strongman type training and odd lifts, I’ll never go back to the standard stuff I used to do. It feels better and more primal to me. Don’t know if you’ve heard of him, but check out Stone Circle on RUclips if you get a chance. His channel is a big advocate for heavy sandbag training as well.
Same. Yeah I watch him and Brian alrushue too. Both are badass channels