The dynamic primal nature of this movement is invigorating. I'm only at the 100lbs bag level but I'm left feeling euphoric even when I've smoked my back and legs. Bringing a sandbag into my routine has changed my old man workouts for the better.
I've been working with a 100lb sandbag lately and I've been using them in a way that I learned from Brian Alsruhe to really build time under tension. Even minute: 10 sandbag rows, odd minute: 100-150ft carry. I'll do this for 12-20 minutes. This lit my back,forearms, traps, posterior chain up.
I love rows. Stone Rows, Bag Rows, Natural Log Landmine Rows, Atlas Stone Rows, Plate Rows...builds serious, useful MUSCLE. Great work Cody, awesome video
Motivating. I got up to ten in a row 100 pound sandbag to shoulder. That may not sound like a lot, but it was an accomplishment for me. It is more about the technique than the strength. Keep up the good work.
So. I just wanted to share this because this channel and you sir have been a great motivation to train with heavy sand bags. And tonight while on break at work about an hour ago.. I hit a 150lbs sand bag to shoulder in the parking lot I'm about 140lbs myself. And man did it feel amazing. Thanks a lot for all these videos. I also started doing these rows that you advertised. They are awesome.
Brotha the stone circle is definitely one of the best video series on the tube featuring sandbag workouts. I turned 55 this past April wasn't feeling good about myself for several different reasons, however i make a conscious decision to get myself back into shape and I started researching checking out different workout routines, seen the sandbag workout and it showed me that it was more of a functional strength training routine, which is what I really want and need. I remember you saying in one of your videos ask yourself what is it you're really looking to gain out of this is it Aesthetics to look good on the beach for the girls or is it something that you have a passion and desire for. well I'm not interested in looking good for the girls I need functional strength for everyday life and watching your videos and ?LISTENING to your philosophy and knowledge on this his gave me the information and inspiration I need. thank you so much. I can't speak for everyone but I will say I'm one of a lot of people that really need something like this ultimately it's in ourselves to motivate ourselves and do things we need to do to benefit ourselves but watching videos like yours, the average guy,not someone in a big gym with a BUNCH of professionals is definitely something more practical especially a hardcore workout in your house in one room that's exactly how I have to do mine. okay I've written a book and talk too much only thing I would like to ask you is in your opinion what would be the best sandbags for a person on a budget. I already have 100lb off name brand from Amazon it works good so far
Hey thank you so much I'm glad I could help with these videos!! Good luck with your training 🙂 I'm a big fan of the ironmind tough as nails adjustable sandbag, it's the most durable brand I've tried and it's also cheaper than the others. Rogue and Cerberus are great too, they usually run close to 150$ though, the ironmind is under 100
If you're really strapped for cash you can also improvise. I just bought a couple of 'flood sand bags', they were €3.00 each from my local construction supply store. I have no idea of the weight but I was a sweaty mess after just 6 over head presses, a 5 minute walk with one of those on my shoulders was quite a challenge as well
Tried the sandbag row for the first time a couple of days ago, and man it was just pure fun! Loving more and more sandbag training. Btw the channel is what I have really been missing about sandbag training!
My great grandfather (Konan The Undefetable [which is why his enemies call him the barbarian to vilify him he was actually a good gentle dude but undefeatable so losers throw mud] ) (and yes witha 'K' not 'C', like in 'Kenan' it's nto 'Cenan', duh!) used to say: a good upper back sits on a good lower back sits on a courageous man who shall conquer the world
I don’t wanna name names but your back is closer to Skyrim max muscle nord than people I’ve been following for years. Bodybuilders with great backs seem to lack the big spinal erectors (myself included lol) but yours are poppin! I started stone lifting last year but due to some unrelated health stuff I had to stop. I’m using my old military bag to make a 100lbs sand bag this weekend and restarting my journey so I can pick up my stone again 👊🏼
Dang such a badass compliment thank you!! Skyrim nord is pretty much end goal 😁 sandbags really do give you thick spinal erectors like nothing else, good luck with it!
@@thestonecircle thanks man! just got my first shouldering workout in the books. 32 in about 27 minutes so I’ll probably make it 150lbs in about a month
I've been enjoying the SB rows with a bag that's not yet long enough to be unwieldy. It's also a lengthened partial, which is good from a hypertrophy standpoint, on top of making the picks better
Tried this out today! Money movement for me for a couple of reasons. 1. I love pendlay barbell rows, but conventional stance isn't my favorite. Likewise, pendlay sumo is awkward and not super useful. 2. Sandbag pendlay with a conventional stance and horizontal bag likewise feels weird. May as well just use a barbell or pick the bag up and do something with it. The marriage between semi sumo stance and sandbag pendlay rows was a major lightbulb moment. It feels safe but lit my entire back up. Thanks again man! Always fun content from you especially where sandbags are involved.
Hey that's exactly it!! It's like the perfect combo of all the different styles, glad you're liking it too! Can't believe it took me so long to think of rowing this way haha
really interesting video!🤔... seems the more one drifts from the "barbell" (and gym) towards other tools *(bodyweight, kettlebells, sandbags, stones, kegs,etc) the more distance one develops for practicing rows (horizontal pulls)... good work drawing attention to this AND providing a possible solution! (especially for those caught up in this "Homeworkout Movement")
How similar would you say the stimulus is? I have this 135lbs stone I love to row, it’s perfect for it. I’m buying my sandbag after this paycheck and I don’t know if a shoulder weight would be similar to a rowing weight
@@tsa6394it's pretty close but the sandbag row is a better power builder imo. You can really throw everything into rowing a sandbag but with a stone even if you don't mind the pain, there's always that slight hesitation about throwing something solid against your body. I'd say 99% of people will be stronger on a row vs a shoulder
@@thestonecircle So I tried them and I don't think I'm doing them right. I feel it more in the lower than upper back. Is there a simple answer to what I'm doing wrong?
I am expanding my exercises. I tried these when your video first came out and my biceps were sore for three days. I do pull-ups regularly, but I guess it is different. The fun thing about the sandbag is that it feels completely different to other exercises.
Tree branch pull up horizontal with legs tucked. Or if you want to get huge use heavy 50lb plus vest and rings. At the weight above 180 an oak trees bark will rip off when you put your fingers in it. Not many heavy barked trees here though.
Adding another comment since I've had some more time to work with sandbags. I'm finding sandbag to shoulder isn't an option right now. Sciatica flares up something fierce with those and pullups so that movement pattern needs some work. Sandbag rows on the other hand, are gravy. Hitting my rows hard multiple times a week and feeling great!
Yup. Gymbros are obsessed with chest and arms. The most powerful muscle group, aesthetically and functionally, is the back. A big back is THE base for a physique. When somebody mires your back, you aren't even staring in their direction.
Nothing wrong with being obsessed with arms my friend. If u are obsessed with back or legs, awesome but don't get judgemental if we are not as passionate about functionalness and just care about aesthetics
@@syedzaheerhussainshahkazmi1241 A big back is 10x more aesthetic than big arns. Ask any bodybuilder, look at any bodybuilding show to see who wins. On the contrary, big arms look ugly if they are not in balance with your shoulders. Most lifters are misguided and don't have a single clue what muscles to prioritize.
If the size of the bag is the issue, could you fill a smaller bag with something heavier, such as steel, or lead shot? Though I would imagine that could get quite expensive at higher weights.
Have you tried Gorilla Rows with a couple of heavy kettlebells? They give you that great glute/ham/low back recruitment of the SB Row but you get the full ROM of a bar. When you are done your set you can also stand up with them and farmer walk
Just did those today 3 sets for 10 reps @ 100lbs sandbag. Today’s sandbag workout 5x5 100lbs shoulder press 3x10 100lbs pendlay row 3x10 150lbs floor press 5x2 80ft 150lbs bear hug carry What are your thoughts on sandbag floor presses? Or any sandbag pressing movements?
Hey heck yeah awesome workout! I think sandbag pressing is great, I prefer getting my pressing volume in with calisthenics for the most part, but sandbag press stuff is a lot of fun
I really like the row with the hip hinge you do. Maybe the indicator that you're ready for the next size sandbag is being able to row and hip hinge into sandbag shoulder all in one movement? Also, I like the sort of cheat rows with a little momentum here with the super heavy bag. Sort of like kroc rows. I've noticed the same with traps back in the day with power shrugs. Once I incorporated heavy power shrugs into training, I could drop weight and had no problems doing strict shrugs for reps and my traps blew up in size and strength. The mind /muscle connection was much better
Hey man, just discovered your channel! Awesome work you’re doing here, was inspired and bought my first sandbag. Can you share how you structure your workouts? I lift in a gym 3x a week, mostly compound movements with a barbell and would like to incorporate sandbags in the days I’m not in the gym. Should I just start with ground to shoulder, bear hug carries, shoulder carries? TIA!
Hey really glad you like it and congrats on the sandbag!! Let the gains begin :) I made a video about that you might enjoy! ruclips.net/video/3QqVJxX1shE/видео.htmlsi=CBsohEa7DO9_0Yc1
Huge respect for you bro. I have been doing calisthenic for many years now and know about sandbag before but didn't give much interest on it however after watching all your videos i am hook into sandbag and inspired to do it. I have this doubt that heavy sandbag workout looks like overloading exercises will my spine be okay in long run? Will i get serious back pain when i get older? Could you give me little insight on it?
Hey thank you glad you like the videos!! It's hard to say for sure but I recommend checking out some of the Basque stone lifters. They're a true example of what the body is capable over a lifetime. Many of them lifting heavy weight/high volume for decades without injury
Dude this is such a good video and I will definitely be implementing this into my program. My only question is what do you do when a muscle imbalance occurs. One side of the body usually dominates over the other and I have this problem with my lats, do you think both sides would eventually even out or is there something else that you would do? Would be great to hear your thoughts.
Hey thank you I hope you enjoy them! That's a good question, if you're hyper aware of spinal positioning and make sure you don't compensate by bending to one side more than the other, I think the problem will probably sort itself out with heavy rows like these, just because they're so difficult the back has no choice but to use both sides. But if you're uncertain if you're compensating in some way, It wouldnt hurt to do some extra pulldowns or rows to that weak side until it catches up. Usually unless the imbalance is really bad it should only take a couple weeks to notice the weak side getting stronger. If it's really bad though it could be worth asking someone smarter than I am haha. I think the idea of being perfectly symmetrical is unrealistic a lot of times too. I used to sit 10 hours a day everyday with my right shoulder shrugged playing guitar, and it's still a slight imbalance I have to this day, but it doesn't seem to cause any harm. Slight imbalances seem unavoidable for the most part
i think this is in some ways superior to the barbell row. the lockout/squeeze is not a particularly useful portion of ROM on a barbell row, so truncating the motion to where your arms are at 90° with the upper arm parallel to the floor makes sense. the sandbag cuts out that last squeeze due to the bulk. the same thing can be seen with T bar rows with 45lbs plates and heavy (bulky) dumbell rows. i think chest to bar/sternum pullups make more sense for that max squeeze given youre not involving the posterior chain which is often what limits rows anyways.
Hey! Yeah I do, but many of the workouts are under 20 minutes, and usually once a week I have a low intensity day where I'll just do greasing the groove pullups or some band work
How do you prevent a hernia/other injuries? I think the answer is proper form and having a fair amount of core strength as almost a prerequisite for doing this specifically. But still as a maybe intermediate level lifter and athlete I’m a little nervous to give some of these a try from fear of hernia/back injury.
It looks scarier than some other things but it's just like any other heavy lifting, slowly build up over time and focus on breathing and bracing and you'll adapt 🙂
random question: i’m new to sandbag training, do you think sand bag lunges would be a good addition to the routine? thank you for the awesome videos man!
They're pretty similar. Biggest difference is that sandbags let you lift the weight directly under your center of mass, and with a barbell the weight is out in front of you. And the sandbag is directly on the ground. The movements are similar but they feel pretty different when you do them!
I do these both with the sandbad and stones. For example 65kg x12-15 reps with pauses at the top x4 sets after shouldering. Completely replaced all the inverted body weight rows I was doing. I don't know if that's a good thing, but yeah, now I can just rip stuff from the ground like never before.
@@thestonecircle Yes, very different feeling from, let's say, advanced tuck front rows , even though, they are both rows. Feels like I'm using my full body raw strenght with an object whilst the bodyweight version is sheer control and precise strenght.
I put down mats for most things, but sandbags don't actually seem to be a problem because the weight gets distributed as it lands. I still wouldn't drop anything from my shoulder but waist height and lower hasn't been an issue!
I think I need clarification what you mean by the horizontal vs vertical technique/position. To me, these rows from the ground put you in a horizontal position, but the sandbag moves in a vertical direction
I'm referring to the placement of the sandbag on the ground in relation to where you're standing. Horizontal you're standing by one side of the sandbag, and vertical you're standing by one end if that makes sense. I'm realizing it's a hard thing to type out in words haha.
@thestonecircle I think I understand. How the sad bag is oriented when you look down at it. I was thinking body position, but the point about it getting in the way when lapping made it more clear. Made a 150 and super excited to get into this. Def need to make one 20-30 pounds lighter but your videos have psyched me up :)
@@thestonecircle if I wanted to incorporate these in with your sandbag +calisthenics workout, how do you think is the best way to implement them? I have pretty strong pulling from rockclimbing and definitely need to strengthen my pushing muscles for balance. So I definitely am not necessarily trying to rapidly push my strength with them. Just a couple high rep sets as a warm up, and decrease the volume of the other movements? I just like pendlay rows with barbells because of the core and lower back strength I get from them and would love to do these with a sandbag to see what other benefits I could get
@samdunkksu2b129 you could probably get away with adding one max rep burnout set at the end of the sandbag part of your workouts without adding too much recovery demand!
I like to have a day of heavy low rep strongman work and slow bodyweight for muscle mechanical tension and the next day for lightweight high rep explosives for neural muscular adaptations. Rest days i give to isometrics, rucking and skills such as yoga, climbing and marksmanship. It hits almost every angle of fitness and I love it.
That sounds like such a great setup, it really is great having all those different forms of training. I can't imagine just sticking to one these days! I've been really interested in straight up isometric workouts ever since reading Steve Justa, I need to experiment more with it
Pretty close! You can get really far with inverted rows but I'd add something for the low back too if you can. It adds a lot to that 'yoked' appearance!
@@thestonecircle I've been neglecting hip hinges for a while, so I'm gonna start introducing them to my routine. What do you think of seated good mornings?
Hello, I never heard of sandbag training before, looks cool. I have a question: Is this exercise safe for the back and the spine, don't want my vertebrates to pop out. thanks :)
ill be honest with you strongmen use free weights and machines too because they know sandbag training is very specific.. I get it... if you only have a sandbag this is great...
Yeah true most of them use everything available. I would argue that unless you're talking specific events, just in terms of raw muscle and strength, sandbags are less specific than barbells or machines. Strength to lift a barbell is strength to lift a barbell, but strength to lift a sandbag is strength to lift most anything. And a machine might isolate one part of the back, but a sandbag works the whole thing
Hey Cody, as I said before, that muscle between your ears is one of your best! I saw this video today (in the link) and immediately thought of your contemplative, introspective and philosophical mindset. I think it goes a long way to describing why we do what we do...why we climb mountains, run marathons, lift weights and train marital arts. I also think it's content will go some way to fueling the narration of one of your future videos...if it hasn't already. Hope you enjoy! ruclips.net/video/UNIx3GcYh1g/видео.htmlsi=UxbVw8APOIicfZMP
Hey thank you so much! I'll definitely have to watch this thank you for sharing! Just from the title I can already see it's a good one. I've had to come to a conclusion like that in my own life, my mind will not allow me much true honest joy, and that joy only ever comes after some true honest work. As much as I'd like eternal comfort and happiness, I don't think it's possible. The most happy and fulfilled I've ever felt was after times of working myself to complete exhaustion. It's all riding the wave haha
@@thestonecircle Well, seeing as you like the solitude of wilderness workouts maybe this other video from the Academy of Ideas will interest and resonate with you! ruclips.net/video/wMBQVrX61dE/видео.htmlsi=278J6VhbInd8W-Wq
Awesome, thanks for the response. That’s the one I have right now but I’m looking for another one to be loaded to a different weight, for medleys, etc.
You could do that too you'd just need to figure out a way to hold onto all of them. A loading pin would run into your stomach and it'd be difficult to really attack the weight if you have to worry about balance at the same time. Not a bad alternative though
@@thestonecircle i just wanted to make sure that the muscles you were targeting with this movement would be the same if I used plates. I'll be buying my own sandbag tomorrow lol
These are a great 'raw power' movement!! I have always liked the vertical sandbag row👍
Yes raw power exactly, such a fun exercise!!
🎉
The difficulty on these is insane. But the carryover to everyday strength is also insane. You make it look easy my dude.
So true nothing makes you feel more prepared than some heavy sandbag lifting!!
The dynamic primal nature of this movement is invigorating. I'm only at the 100lbs bag level but I'm left feeling euphoric even when I've smoked my back and legs. Bringing a sandbag into my routine has changed my old man workouts for the better.
Exactly! It feels so awesome throwing around weight like that, so effective too!
I've been working with a 100lb sandbag lately and I've been using them in a way that I learned from Brian Alsruhe to really build time under tension. Even minute: 10 sandbag rows, odd minute: 100-150ft carry. I'll do this for 12-20 minutes. This lit my back,forearms, traps, posterior chain up.
Brutal! Brian is the man 🙂
We're all gonna make it brahs
💪💪
I see we have another sikkunt in the comment section.
Stay shredded brahs (and brahettes) were all gonna make it.
Hell yes
It is such an awesome effect when the camera shakes everytime the sandbag hits the floor.
So cool.
Haha I'm glad you like it, I try to avoid it but sometimes I get that perfect camera spot 😄
I love rows. Stone Rows, Bag Rows, Natural Log Landmine Rows, Atlas Stone Rows, Plate Rows...builds serious, useful MUSCLE.
Great work Cody, awesome video
Yes rows are the best! Thanks man!!
Agreed. Feel great on the back. Cant get that feeling from any other back exercise.
@@zhangzongchang1057 agreed 💪
Clever use of the T-Bar.👍
I will start playing with these, thank you
Heck yeah hope you like them!
Motivating. I got up to ten in a row 100 pound sandbag to shoulder. That may not sound like a lot, but it was an accomplishment for me. It is more about the technique than the strength. Keep up the good work.
Hey that's a major accomplishment congrats!! I agree 💯 technique is so important with the shoulder. Thank you!
Nice bro!! In the same level as you atm and getting that 100lb to shoulder is no joke!
I started out at 150 bag of rice and it was so satisfying. Congrats lads.
I would never think of rowing a sandbag. But now I have to try!
Hope you like it!
So. I just wanted to share this because this channel and you sir have been a great motivation to train with heavy sand bags. And tonight while on break at work about an hour ago.. I hit a 150lbs sand bag to shoulder in the parking lot I'm about 140lbs myself. And man did it feel amazing. Thanks a lot for all these videos. I also started doing these rows that you advertised. They are awesome.
THATS SO AWESOME!! That feeling of hitting over Bodyweight to shoulder is unmatched!
Brotha the stone circle is definitely one of the best video series on the tube featuring sandbag workouts. I turned 55 this past April wasn't feeling good about myself for several different reasons, however i make a conscious decision to get myself back into shape and I started researching checking out different workout routines, seen the sandbag workout and it showed me that it was more of a functional strength training routine, which is what I really want and need. I remember you saying in one of your videos ask yourself what is it you're really looking to gain out of this is it Aesthetics to look good on the beach for the girls or is it something that you have a passion and desire for. well I'm not interested in looking good for the girls I need functional strength for everyday life and watching your videos and ?LISTENING to your philosophy and knowledge on this his gave me the information and inspiration I need. thank you so much. I can't speak for everyone but I will say I'm one of a lot of people that really need something like this ultimately it's in ourselves to motivate ourselves and do things we need to do to benefit ourselves but watching videos like yours, the average guy,not someone in a big gym with a BUNCH of professionals is definitely something more practical especially a hardcore workout in your house in one room that's exactly how I have to do mine. okay I've written a book and talk too much only thing I would like to ask you is in your opinion what would be the best sandbags for a person on a budget. I already have 100lb off name brand from Amazon it works good so far
Hey thank you so much I'm glad I could help with these videos!! Good luck with your training 🙂
I'm a big fan of the ironmind tough as nails adjustable sandbag, it's the most durable brand I've tried and it's also cheaper than the others. Rogue and Cerberus are great too, they usually run close to 150$ though, the ironmind is under 100
THANK YOU STAY STRONG💪
If you're really strapped for cash you can also improvise.
I just bought a couple of 'flood sand bags', they were €3.00 each from my local construction supply store.
I have no idea of the weight but I was a sweaty mess after just 6 over head presses, a 5 minute walk with one of those on my shoulders was quite a challenge as well
Glad to see your subscriber base really taking off. Great content. Keep it up!!
Hey thank you!!
Tried the sandbag row for the first time a couple of days ago, and man it was just pure fun! Loving more and more sandbag training. Btw the channel is what I have really been missing about sandbag training!
Heck yeah that's awesome! It really is such a fun exercise haha. Really glad to have you here!
My great grandfather (Konan The Undefetable [which is why his enemies call him the barbarian to vilify him he was actually a good gentle dude but undefeatable so losers throw mud] ) (and yes witha 'K' not 'C', like in 'Kenan' it's nto 'Cenan', duh!)
used to say:
a good upper back sits on a good lower back sits on a courageous man who shall conquer the world
Haha wise words to live by :D
@@thestonecircle 🙃💪
I don’t wanna name names but your back is closer to Skyrim max muscle nord than people I’ve been following for years. Bodybuilders with great backs seem to lack the big spinal erectors (myself included lol) but yours are poppin!
I started stone lifting last year but due to some unrelated health stuff I had to stop. I’m using my old military bag to make a 100lbs sand bag this weekend and restarting my journey so I can pick up my stone again 👊🏼
Dang such a badass compliment thank you!! Skyrim nord is pretty much end goal 😁 sandbags really do give you thick spinal erectors like nothing else, good luck with it!
@@thestonecircle thanks man! just got my first shouldering workout in the books. 32 in about 27 minutes so I’ll probably make it 150lbs in about a month
@DaddyMandibles heck yeah very impressive start, you're gonna dominate that 150!
I've been enjoying the SB rows with a bag that's not yet long enough to be unwieldy. It's also a lengthened partial, which is good from a hypertrophy standpoint, on top of making the picks better
Great all around movement!
Good quality content brother!! Keep going.
Thank you!!
Heavy rows must be super effective, thick He-Man/ Leo Mattel action figure upper back you built there
Hahah yes this does look very action figurey doesn't it :D
Rows, carries, and shouldering heavy things have all helped so much with the back!
Hell yeah brother!!
🤘🤘
Tried this out today! Money movement for me for a couple of reasons.
1. I love pendlay barbell rows, but conventional stance isn't my favorite. Likewise, pendlay sumo is awkward and not super useful.
2. Sandbag pendlay with a conventional stance and horizontal bag likewise feels weird. May as well just use a barbell or pick the bag up and do something with it.
The marriage between semi sumo stance and sandbag pendlay rows was a major lightbulb moment. It feels safe but lit my entire back up.
Thanks again man! Always fun content from you especially where sandbags are involved.
Hey that's exactly it!! It's like the perfect combo of all the different styles, glad you're liking it too! Can't believe it took me so long to think of rowing this way haha
really interesting video!🤔... seems the more one drifts from the "barbell" (and gym) towards other tools *(bodyweight, kettlebells, sandbags, stones, kegs,etc) the more distance one develops for practicing rows (horizontal pulls)... good work drawing attention to this AND providing a possible solution! (especially for those caught up in this "Homeworkout Movement")
It really seems that way! My whole program used to be centered around rows, it feels good to be hitting them with so much volume/intensity again
Awesome bro, all rows are bad ass… I’ve never even lifted a sandbag but I know stone rows are fukn top tier and probably quite similar
Hell yeah you would love these! Like stones but you can be even more powerful because it doesn't hurt when the sandbag hits your chest!
@@thestonecircle definitely… I’ll probably grab a sandbag and a couple other things soon, spice my training up a bit 😁
How similar would you say the stimulus is? I have this 135lbs stone I love to row, it’s perfect for it. I’m buying my sandbag after this paycheck and I don’t know if a shoulder weight would be similar to a rowing weight
@@StopTheDamnTapethat's gonna be awesome!
@@tsa6394it's pretty close but the sandbag row is a better power builder imo. You can really throw everything into rowing a sandbag but with a stone even if you don't mind the pain, there's always that slight hesitation about throwing something solid against your body. I'd say 99% of people will be stronger on a row vs a shoulder
Amazing. I’ll be giving it a try in a couple of hours.
Heck yeah good luck let me know how it goes! You've been back on the sandbag training still then?
@@thestonecircle Oh yeah, sandbag lunges all the way. They are an addiction, my legs and core get a great kick out of it.
@@thestonecircle So I tried them and I don't think I'm doing them right. I feel it more in the lower than upper back. Is there a simple answer to what I'm doing wrong?
Good video, brother! 👍
Thanks man!
Cool video! Got some good ideas! Thanks! I just subbed!
Hey thank you glad to have you here!!
I am expanding my exercises. I tried these when your video first came out and my biceps were sore for three days. I do pull-ups regularly, but I guess it is different. The fun thing about the sandbag is that it feels completely different to other exercises.
Hey that's so awesome! They really do hit the biceps hard, I like that about sandbags too :)
Tree branch pull up horizontal with legs tucked. Or if you want to get huge use heavy 50lb plus vest and rings. At the weight above 180 an oak trees bark will rip off when you put your fingers in it. Not many heavy barked trees here though.
Tree pullups are great
Just ordered a sandbag from your link
Hey awesome!! The ironmind sandbags are so great, good luck!
Adding another comment since I've had some more time to work with sandbags. I'm finding sandbag to shoulder isn't an option right now. Sciatica flares up something fierce with those and pullups so that movement pattern needs some work.
Sandbag rows on the other hand, are gravy. Hitting my rows hard multiple times a week and feeling great!
Hey I'm glad you're able to do the rows at least, they're so badass right?!
@@thestonecircle they really are. My posture has been baller. Strength is also shooting up on this movement very fast
Yup. Gymbros are obsessed with chest and arms. The most powerful muscle group, aesthetically and functionally, is the back. A big back is THE base for a physique.
When somebody mires your back, you aren't even staring in their direction.
Nothing like a strong powerful back 💪
Nothing wrong with being obsessed with arms my friend. If u are obsessed with back or legs, awesome but don't get judgemental if we are not as passionate about functionalness and just care about aesthetics
@@syedzaheerhussainshahkazmi1241 A big back is 10x more aesthetic than big arns. Ask any bodybuilder, look at any bodybuilding show to see who wins. On the contrary, big arms look ugly if they are not in balance with your shoulders. Most lifters are misguided and don't have a single clue what muscles to prioritize.
If the size of the bag is the issue, could you fill a smaller bag with something heavier, such as steel, or lead shot? Though I would imagine that could get quite expensive at higher weights.
I could see that working great! Then you wouldn't have as much trouble finding the balance point with heavier weights
Have you tried Gorilla Rows with a couple of heavy kettlebells? They give you that great glute/ham/low back recruitment of the SB Row but you get the full ROM of a bar. When you are done your set you can also stand up with them and farmer walk
I haven't but that actually sounds really great! When I get some kettlebells I'll definitely be trying it
Just did those today 3 sets for 10 reps @ 100lbs sandbag.
Today’s sandbag workout
5x5 100lbs shoulder press
3x10 100lbs pendlay row
3x10 150lbs floor press
5x2 80ft 150lbs bear hug carry
What are your thoughts on sandbag floor presses? Or any sandbag pressing movements?
Hey heck yeah awesome workout! I think sandbag pressing is great, I prefer getting my pressing volume in with calisthenics for the most part, but sandbag press stuff is a lot of fun
I really like the row with the hip hinge you do. Maybe the indicator that you're ready for the next size sandbag is being able to row and hip hinge into sandbag shoulder all in one movement?
Also, I like the sort of cheat rows with a little momentum here with the super heavy bag. Sort of like kroc rows. I've noticed the same with traps back in the day with power shrugs. Once I incorporated heavy power shrugs into training, I could drop weight and had no problems doing strict shrugs for reps and my traps blew up in size and strength. The mind /muscle connection was much better
Yeah just powering it up!! I think if you've really mastered technique on the one motion to shoulder that could be a good way to gage progress!
Nice one
Thanks! 🙂
Awesome tips. What do you use to fill up those bags?
Thank you! Play sand from the hardware store
Can this exercise build muscle and strength in lats also
Oh yeah definitely!
Hey man, just discovered your channel! Awesome work you’re doing here, was inspired and bought my first sandbag. Can you share how you structure your workouts? I lift in a gym 3x a week, mostly compound movements with a barbell and would like to incorporate sandbags in the days I’m not in the gym. Should I just start with ground to shoulder, bear hug carries, shoulder carries? TIA!
Hey really glad you like it and congrats on the sandbag!! Let the gains begin :) I made a video about that you might enjoy! ruclips.net/video/3QqVJxX1shE/видео.htmlsi=CBsohEa7DO9_0Yc1
Fera demais
Huge respect for you bro. I have been doing calisthenic for many years now and know about sandbag before but didn't give much interest on it however after watching all your videos i am hook into sandbag and inspired to do it. I have this doubt that heavy sandbag workout looks like overloading exercises will my spine be okay in long run? Will i get serious back pain when i get older? Could you give me little insight on it?
Hey thank you glad you like the videos!! It's hard to say for sure but I recommend checking out some of the Basque stone lifters. They're a true example of what the body is capable over a lifetime. Many of them lifting heavy weight/high volume for decades without injury
@@thestonecircle Thank you brother I'll check thak out.
Dude this is such a good video and I will definitely be implementing this into my program. My only question is what do you do when a muscle imbalance occurs. One side of the body usually dominates over the other and I have this problem with my lats, do you think both sides would eventually even out or is there something else that you would do? Would be great to hear your thoughts.
Hey thank you I hope you enjoy them! That's a good question, if you're hyper aware of spinal positioning and make sure you don't compensate by bending to one side more than the other, I think the problem will probably sort itself out with heavy rows like these, just because they're so difficult the back has no choice but to use both sides. But if you're uncertain if you're compensating in some way, It wouldnt hurt to do some extra pulldowns or rows to that weak side until it catches up. Usually unless the imbalance is really bad it should only take a couple weeks to notice the weak side getting stronger. If it's really bad though it could be worth asking someone smarter than I am haha. I think the idea of being perfectly symmetrical is unrealistic a lot of times too. I used to sit 10 hours a day everyday with my right shoulder shrugged playing guitar, and it's still a slight imbalance I have to this day, but it doesn't seem to cause any harm. Slight imbalances seem unavoidable for the most part
Thanks for the advice bro, also, that’s awesome that you play guitar.
@Th3Pr0tag0n1st less so these days but I used to be pretty obsessed 🙂
i think this is in some ways superior to the barbell row. the lockout/squeeze is not a particularly useful portion of ROM on a barbell row, so truncating the motion to where your arms are at 90° with the upper arm parallel to the floor makes sense. the sandbag cuts out that last squeeze due to the bulk. the same thing can be seen with T bar rows with 45lbs plates and heavy (bulky) dumbell rows. i think chest to bar/sternum pullups make more sense for that max squeeze given youre not involving the posterior chain which is often what limits rows anyways.
Great point sternum pullups and sandbag rows what a badass combo
Quick question. Do you work out every single day?
Hey! Yeah I do, but many of the workouts are under 20 minutes, and usually once a week I have a low intensity day where I'll just do greasing the groove pullups or some band work
How do you prevent a hernia/other injuries? I think the answer is proper form and having a fair amount of core strength as almost a prerequisite for doing this specifically. But still as a maybe intermediate level lifter and athlete I’m a little nervous to give some of these a try from fear of hernia/back injury.
It looks scarier than some other things but it's just like any other heavy lifting, slowly build up over time and focus on breathing and bracing and you'll adapt 🙂
random question: i’m new to sandbag training, do you think sand bag lunges would be a good addition to the routine? thank you for the awesome videos man!
Yes definitely! I've been experimenting with them lately myself after a few people recommended them, they're awesome
@@thestonecircle ok awesome, i’ll try it out today👍
That juicy back made me click, the information made me subscribe.
Back gang rise up!
Heyy hell yeah glad to have you here! upper back crew has arrived 😁
May I ask the difference between these and pendlay rows?
They're pretty similar. Biggest difference is that sandbags let you lift the weight directly under your center of mass, and with a barbell the weight is out in front of you. And the sandbag is directly on the ground. The movements are similar but they feel pretty different when you do them!
I do these both with the sandbad and stones. For example 65kg x12-15 reps with pauses at the top x4 sets after shouldering. Completely replaced all the inverted body weight rows I was doing. I don't know if that's a good thing, but yeah, now I can just rip stuff from the ground like never before.
Awesome man! It's a real good feeling having that 'rip stuff from the ground strength' isn't it haha.
@@thestonecircle Yes, very different feeling from, let's say, advanced tuck front rows , even though, they are both rows. Feels like I'm using my full body raw strenght with an object whilst the bodyweight version is sheer control and precise strenght.
4:27 You mean you don't even pause for a second with the sandbag on your chest for peak contraction? 😉😂
It's just to fun to throw some weight around 😄 although I do actually pause on occasion now that you mention it haha
@@thestonecircle Wow! I can't do this with my 220, at least not with it touchin my chest 😮
@@creativetraininghacks such a fun exercise 🙂
do you damage your floor at all with the higher weights?
I put down mats for most things, but sandbags don't actually seem to be a problem because the weight gets distributed as it lands. I still wouldn't drop anything from my shoulder but waist height and lower hasn't been an issue!
I think I need clarification what you mean by the horizontal vs vertical technique/position. To me, these rows from the ground put you in a horizontal position, but the sandbag moves in a vertical direction
I'm referring to the placement of the sandbag on the ground in relation to where you're standing. Horizontal you're standing by one side of the sandbag, and vertical you're standing by one end if that makes sense. I'm realizing it's a hard thing to type out in words haha.
@thestonecircle I think I understand. How the sad bag is oriented when you look down at it. I was thinking body position, but the point about it getting in the way when lapping made it more clear. Made a 150 and super excited to get into this. Def need to make one 20-30 pounds lighter but your videos have psyched me up :)
@@samdunkksu2b129 HECK YEAH! Awesome to hear you're giving it a try!!
@@thestonecircle if I wanted to incorporate these in with your sandbag +calisthenics workout, how do you think is the best way to implement them? I have pretty strong pulling from rockclimbing and definitely need to strengthen my pushing muscles for balance. So I definitely am not necessarily trying to rapidly push my strength with them. Just a couple high rep sets as a warm up, and decrease the volume of the other movements? I just like pendlay rows with barbells because of the core and lower back strength I get from them and would love to do these with a sandbag to see what other benefits I could get
@samdunkksu2b129 you could probably get away with adding one max rep burnout set at the end of the sandbag part of your workouts without adding too much recovery demand!
I like to have a day of heavy low rep strongman work and slow bodyweight for muscle mechanical tension and the next day for lightweight high rep explosives for neural muscular adaptations. Rest days i give to isometrics, rucking and skills such as yoga, climbing and marksmanship. It hits almost every angle of fitness and I love it.
That sounds like such a great setup, it really is great having all those different forms of training. I can't imagine just sticking to one these days! I've been really interested in straight up isometric workouts ever since reading Steve Justa, I need to experiment more with it
@@thestonecircle I shall weight to see the results from your tendons becoming steel cables. Godspeed my friend.💪
Can I get yoked with inverted rows?
Pretty close! You can get really far with inverted rows but I'd add something for the low back too if you can. It adds a lot to that 'yoked' appearance!
@@thestonecircle I've been neglecting hip hinges for a while, so I'm gonna start introducing them to my routine. What do you think of seated good mornings?
@sonzai5162 I think those are great! Inverted rows and good mornings sounds like a killer combo
@thestonecircle Thanks bro. Appreciate it
@@sonzai5162
Kneesovertoesguy approves.
Fr.
Hello, I never heard of sandbag training before, looks cool.
I have a question: Is this exercise safe for the back and the spine, don't want my vertebrates to pop out. thanks :)
Build up slowly and make sure your breathing and bracing is solid and it's not much different than any other kind of heavy lifting 🙂
What's the BGM?
Alexander Nakarada I think this one is called traveler
Thank you!
@caelr.8553 No problem! He has a massive collection of great music
ill be honest with you strongmen use free weights and machines too because they know sandbag training is very specific..
I get it... if you only have a sandbag this is great...
Yeah true most of them use everything available. I would argue that unless you're talking specific events, just in terms of raw muscle and strength, sandbags are less specific than barbells or machines. Strength to lift a barbell is strength to lift a barbell, but strength to lift a sandbag is strength to lift most anything. And a machine might isolate one part of the back, but a sandbag works the whole thing
👍
Hope you're doing well Matthew!
@@thestonecircle Yes
Hey Cody, as I said before, that muscle between your ears is one of your best!
I saw this video today (in the link) and immediately thought of your contemplative, introspective and philosophical mindset.
I think it goes a long way to describing why we do what we do...why we climb mountains, run marathons, lift weights and train marital arts.
I also think it's content will go some way to fueling the narration of one of your future videos...if it hasn't already.
Hope you enjoy!
ruclips.net/video/UNIx3GcYh1g/видео.htmlsi=UxbVw8APOIicfZMP
Hey thank you so much! I'll definitely have to watch this thank you for sharing! Just from the title I can already see it's a good one. I've had to come to a conclusion like that in my own life, my mind will not allow me much true honest joy, and that joy only ever comes after some true honest work. As much as I'd like eternal comfort and happiness, I don't think it's possible. The most happy and fulfilled I've ever felt was after times of working myself to complete exhaustion. It's all riding the wave haha
@@thestonecircle Well, seeing as you like the solitude of wilderness workouts maybe this other video from the Academy of Ideas will interest and resonate with you!
ruclips.net/video/wMBQVrX61dE/видео.htmlsi=278J6VhbInd8W-Wq
What’s your favorite sandbag?
Ironmind for sure! I like that it's a bit skinnier, and it's insanely durable
Awesome, thanks for the response. That’s the one I have right now but I’m looking for another one to be loaded to a different weight, for medleys, etc.
@matthewbosnick7879 rogue and cerberus are good too if you want a different style 🙂
Are you my upstairs neighbor?
I think a part of me lives in every upstairs neighbor haha
You can't have a strong back unless you have a strong front.
I'd argue you could have a strong back without a strong front but not a strong front without a strong back, but honestly I just want it all now 😁
💪
cant you literally just do this with plates? like the 35-45lb plates? lol
You could do that too you'd just need to figure out a way to hold onto all of them. A loading pin would run into your stomach and it'd be difficult to really attack the weight if you have to worry about balance at the same time. Not a bad alternative though
@@thestonecircle i just wanted to make sure that the muscles you were targeting with this movement would be the same if I used plates. I'll be buying my own sandbag tomorrow lol
@MidnightSlasher it'd be pretty close for the back, awesome good luck!