Workout of The Week 33
Sandbag & Unconventional Strength
I’ve always been more impressed with strongmen than most other strength athletes. There’s a primal satisfaction when watching a large human lift, carry, or throw heavy objects. Although i’m equally impressed when it’s the little guy whose stronger than what he appears to be, but that’s likely bias. Like seriously, watch this monster of a man carry a god damn horse:
Sandbag training has several benefits that conventional strength training isn’t able to offer. The sand in the bag constantly shifts as it’s moved creating extra challenge for joints to stabilize under load unlike a static lift (like a squat) where the weight is symmetrical the entire duration of the lift. This makes lifting a sand bag more like playing a sport; body positions in sports often change and many times into angles that normally wouldn’t be created in a weight room or even in a controlled practice setting.
The sandbag carry in particular will also put weight on the diaphragm, making it difficult for the lungs to expand. This is what makes sand bag training great for grappling and contact sports. Being able to maintain strong positioning and force production with a heavy sand bag is similar to finishing a take down or tackle under fatigue, especially if it’s an explosive movement like the sand bag clean. Holds and carries of various kinds can simulate being in a pinned position or struggling for more mechanical advantage over an opponent.
For non-fighting folk, sand bag carries, squats, and other movements provide the core strength you actually want. Crunches and planks aren’t complete exercises for core strength. Crunches and planks specifically will usually only improve core endurance while the sandbag will substantially challenge the trunk to force adaptation. The core still needs heavy weight to actually get strong.
Brutally Effective Sandbag Workouts
15 min EMOM 2 cleans of the left shoulder, 2 over the right. In this video i’m using a 100 lb sandbag, if you’re new to this type of training id advise a lighter bag and to move explosively with each lift.
Sandbag Complexes
There are many ways to do complexes. Pick 2-4 movements with the bag and just attack.
Ladder
Squat + Clean over shoulder
(5+1L/1R), (4+1L/1R), (3+1L/1R), (2+1L/1R), (1+1L/1R)
x 3 sets w/ 1-2 min rest between sets
Carry Medley
Squat x 5
Bear Hug Carry x 20 Yds
Perform the above 4 times, then rest and repeat for 4 total sets. Do not drop the sandbag.
Stair Hell (this just sucks)
Bear Hug Carry down & Up staircase
Fireman Carry left side down & up staircase
Fireman Carry right side down & up staircase
Yoke Carry (over shoulders) down & up staircase
Repeat for 2-3 total sets or until you can’t breathe, do not drop the sandbag between carries! Switch it while you hold it.
