Do Sandbags Actually Build Muscle?
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- čas přidán 30. 07. 2024
- 0:00 Do Sandbags Actually Build Muscle?
2:20 How?
4:43 The Sandbag Muscle Building Tier List
5:16 Calves
5:58 Quads
7:08 Hams
7:27 Glutes
8:38 Erectors
9:43 Upper Back
11:13 Traps
12:11 Lats
13:13 Abs
13:43 Chest
14:34 Shoulders
15:07 Biceps
16:03 Triceps
16:43 Forearms
18:03 Thanks For Watching!
The 'Sandbag Only' Program
• Sandbag Hypertrophy: T...
The One Motion Sandbag to Shoulder
• The One Motion Sandbag...
My Favorite Sandbag [Amazon]
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Disclaimer: The Stone Circle (Cody Ryan Training) is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. The Stone Circle will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but limited to economic loss, injury, illness or death.
Didn’t realize this was a thing until a few months ago. I’m a medic. I had trouble carrying a 280 pound dude with gear on during a skills training lane. Went home, grabbed a duffle bag and filled it with sand. Been lifting, throwing, dragging, pulling, and movement in an inverse plane of motion for about 4 years now with a sand filled duffle that is 300lbs. Definitely been helpful.
300 damn that's really impressive!! I imagine that helps so much with your work, and I would think the work also helps with the sandbag stuff, awesome!
Alexander Zass aka The Great Samson used a sandbag to bulk up, and was probably the first petson to describe a systematic bulk-up sandbag program in like 1920s
Badass!!
He also mainly did isometrics, which I'm doing here and there with sandbags. It's perfect
I've noticed that since starting sandbag, all the most "masculine" muscles have grown like crazy. My back is way thicker, my glutes are gyatt-worthy, and my lower back and traps have gotten waywayway bigger, as in I actually ADDED mass to my lower back, not just more definiton.
Yes exactly! It's like sandbags build the body you'd expect someone who relies on their own strength for survival to have!
@@thestonecircle it makes me feel so primal, it's incredible
I had a punching bag that I would use as a sandbag/grappling dummy, it was only 70lbs but after using it for a while I got a lot of muscle gain in my back especially
The information and conclusions in this video is what I figured out from watching many of your previous videos. And now you're confirming it with this video. I've been using the heavy sandbag for two weeks now and I only do the squat ( using a chair for a dead start for each rep), the walking carry, and lift to shoulder. I can't say enough about how beneficial sandbag training is and how unique the benefits are to the sandbag. If you do any other sports you will feel the difference in your body from the sandbag training. It will enhance your practice in some way. For me as an armwrestler, hugging the bag gave my arms a different much needed stimulus. As a former practitioner of olympic weightlifting ( 3 years ), I found a more satisfying and rewarding way of building my spinal erectors through sandbag training. And finally as a practicing martial artist, I've noticed that the increased ability to stabilise my body has made my movements more solid ( even the snappy movements). So thanks for putting it all together on this video, and keep it up. Unlike many other implements I believe sandbags are for everybody and for always.
Hey thanks a lot for your feedback! I'm always interested in hearing about real world experience, and it sounds like you have a lot of it! I can definitely agree with the total body stability, sandbags make you feel SOLID!
When I made the olympic lifting comparison I should have also said most people will be able to clean more than they can press overhead. Shoutout to Creative Training Hacks for bringing up the idea of a sandbag to shoulder being like a barbell clean!
youtube.com/@creativetraininghacks
Thank you for the shoutout! I really appreciate it.
the tier-list was so insightful, it allows someone to make an informed decision, before adopting this modality in reference to their personal aims & goals with training!
Thank you! Had a lot of fun making it
2 months ago I started working in a biscuit factory. When making dough, I have to pour flour from a 25kg bag into the mixer with my arms outstretched and I see the results. I feel my entire core and upper back working. This and your videos inspired me to buy a bag and see what it would be like with more weight. I'll contact you in another 2 months :P
Heck yeah good luck!!
Great video Cody, you have become THE authority on sandbag lifting when it comes to putting it all into words, well done 💪
Hey thanks so much, I'm really glad you liked this one!!
After experimenting a month with my sandbag I got because of your channel,
I can say that sandbag bearhug goodmornings and your sandbag highpulls are my favorite new secondary back exercise after pullups!
It's insane how hard they hit the whole midback, spinal erectors and the armflexors at the same time! Love it! For me the stimulus from only two sets of these is higher than doing 4 sets of cable rows. Thanks!
Hey heck yeah!! Glad they're working for you!
Hey hope you like this one, we just passed 2k subs you all are crazy!! 🎃🎃🎃
How heavy is the sandbag you are lifting? How did you make it so big? My sand bag is smaller
@RudyL. the ironmind sandbag I'm using here has a 300lb capacity but mine is filled to 2something! I just used play sand from the hardware store
Oh wow 300lb? Thats crazy
my boy getting the recognition he deserves
@RudyL. haha definitely! I'm still in the mid 200s range but there are some really strong people out there shouldering 300 like it's nothing!
Awesome video! 👍
Of all the muscle groups the only one I would have expected to go into a higher tier are the quads, btw.
Thank you! I could definitely see others having better quad growth from it, I think a lot of it has to do with me being majorly posterior chain dominant, I shoulda mentioned that. Btw I linked your channel in a comment for making me think of sandbag to shoulder in terms of the oly clean, I hope a few people head your way!
@@thestonecircle That's very kind of you. Thanks!
I'm 100% with you.
I recently became quite bored of the gym, and moreover, I couldn't quite understand why I was "getting stronger" but yet parts of my body remained weak and required physiotherapy. The combination of grappling, running, and weightlifting was supposedly too much but what's the point of going to the gym if it couldn't bulletproof my body for those other tasks? I always sensed that even though I could pick up 300lbs, picking up a 200lbs log, rock, or person would be WILDLY different so what was the point of going to the gym?
Something was obviously missing from even the most "functional" of freeweight gym exercises. Recently I started working out with a buddy and we would use each other as resistance and man is it different. It's like you said, there's A LOT of micro activation of stabilizers and tendons/ligaments required to move and lift real-world objects not purposefully built to be symmetrical, grabbed, and moved around. The gym has its pros, but overall I've realized that it's too clinical and sterile. Functional, real world strength requires the weight to be as messy and irregular as the world it exists in.
Also a pack of demo bags and a bunch of sand is pretty cheap compared to a gym membership. Add in a couple other heavy items, a backpack and you have yourself a very inexpensive and compact home gym.
This is an awesome comment! I really like the way you put that "functional real world strength requires the weight to be as messy and irregular as the world it exists in" badass! Right on keep it up!
@@thestonecircle Thanks, man! Just stumbled upon your videos recently and I don't think anybody's really talking about this sort of stuff. Even "functional" exercise videos involve barbells or kettlebells moving in straight lines. Not good enough IMO.
Keep it up! Looking forward to more.
@ParkourEh glad you like it! I remember trying to figure out how to lift heavy sandbags and Brian Alsruhe was really the only one I could find talking about it. 99% of vids on sandbags are using lightweight sandbags, which is cool too but a different thing entirely. Just trying to show how awesome heavy sandbags are!
Im so grateful i discovered ths channel!! You have opened my eyes to samdbag training and i LOVE it!!
Hope your channel continues to grow your knowledge is appreciated!!!! Thank you!!!
Hey thank you, I'm so glad you like the vid and I'm happy to have you here!!
I mostly train at a commercial gym but you’ve inspired me to get a sandbag and add that in to my routine.
Heavy sandbag carries and shoulders work all of the coolest muscles for that Farnese Hercules aesthetic.
Hey heck yeah exactly! Good luck with the sandbag stuff, I'm chasing that farnese look myself 😁
If you can lift a 200 pound sandbag you can lift a 200 pounds person
True!
This channel is an absolute hidden gem for sure, I hope another larger channel could give you a spotlight as you definitely need more viewers.
Hey thanks I appreciate it! Things have been picking up pretty quick lately 🙂
Your channel is Gold man, GOLD!!!
Thank you I appreciate it!! 🙂
isnt it?
@@MonkeyBarsEveryday 😍🎃🐒🐒🐒
Such a good video. The best on the topic so far. Thank you!
Hey I'm glad you liked it thank you!
Last year, I had this intuition about wanting to do fireman’s carries with something like a boxing heavy bag filled only partially so that it’s heavy but limp. I had to put my training on the back burner for a while due to a family emergency but now it’s back in full swing. The Algorithm has recommended me a few of your videos now, and I’m convinced I need to revisit this idea - and sand bags seem like they might be more practical than a heavy bag (which are typically filled with old rags or torn up t-shirts). Thanks for the video!
Hey I think you'll like the sandbags! I've seen a few people use heavy bags and that works great too, you can really load up the sandbags pretty heavy though!
Been really enjoying your videos! Recently picked up a 65kg/145lb Cerberus bag and am really enjoying training with it, your channel has been really useful to learn about sandbag training and get inspired, keep up the good work!!
Hey thank you I really appreciate it! Sandbag training is so fun. 145lbs is strong keep it up!!
Amazing video.
I really like the emphasis on upper back growth in this video.
Both sandbag to shoulder, and bear hug carries, are BRUTAL on the traps.
Thank you!! Nothing more baddass than a big upper back and traps, and you're right sandbags work so well for that!
Done right anything can build muscle
I think its one of the best exercise for overall strength. Lower and upper body
Agreed!
This is easilly one of the best videos on the subject. Thank you so much for making it!
Thank you I'm really glad you liked it!
I love "special" topics like these! Pls more!
I know exactly what you mean, I'm glad I could make one you enjoy!! Really appreciate the feedback I have a few vid ideas in mind!
Great video again!
Heyy thank you! I always hope you stronger guys will enjoy these too, as you've really been there in a way I haven't yet!
Great information! Thank you.
Hey glad you liked it!
I feel my achilles tendons are way stronger walking with sandbags and farmer carriers. Also, my hips and stability.
Definitely helps with that for sure!!
Honesty and integrity. Very nice
I do my best! I'm glad you liked it!!
Great vid, I started sandbag training because of you and have been enjoying it a lot so far! Something I have learned after 2 decades of training and using different methods, is for optimal performance you really need to train different muscle groups differently. It makes sense that postural muscles like the spinal erectors respond better to loads of a long time, including isometric loads, as that is their primary job. It's kind of sill do train each muscle with "8-12 reps". Speaking of calf development, last year I tried something in which I would spam calf raises or isometric single leg calf holds every day for a couple of months, and my calves and achilles tendons tendons have felt amazing since. I've since lowered back down to a couple of sets of "direct" calf work a week and maintained all of the strength, but man my calves feel bouncy and springy, really made me feel much more athletic. Plus, I gained ~50% reps on my go to calf exercise, the single leg calf raise raise during that month after years of being stagnant, and have maintained it since cutting the volume back. Totally worth it.
Hey that's so awesome I'm really glad you're enjoying the sandbag stuff!! I can definitely relate to that too, at a job I was working a couple years ago I would go up and down about 60 flights of stairs every day. I started doing calf raises on every step and I swear it really did make me feel more 'springy' just like you said!
Another excellent video, I hope this channel keeps growing.
I was expecting quads to get more work from sandbag ground to shoulders and heavy carries than what was described, probably can be easily remedied with some focused sandbag squats and sandbag lunges with higher reps.
Hey thank you I appreciate it!! Yeah definitely, sandbag squats are awesome for the quads. I always feel my quads working when lifting the sandbag off the ground, but I haven't seen much muscle growth, I've always been very posterior chain dominant though so that could be part of it, might be different for someone else!
Good info. Just subbed. Gonna get into this soon.
Hey thank you, glad to have you here! Good luck with the sandbag lifting if you give it a try, changed my training forever!
I just recently started sandback training. From my perspective, It mainly strenghtens your core muscles (which body builders do not like to grow too much). This makes your regular bar deadlifts easier and saver, or to look at it a different way: you can go harder on your deadlifts with a stronger core.
But honestly, I do not care about building more mass, I want raw strenght. I do squat my sandbag on a shoulder, also a nice addition to symmetric exercices - this makes it more likely to be able to use my strenght in real life outside the gym.
Congrats on your start along this path, sandbags are so great!!
Great video man! I've def found your observations to be the case myself as well. Making sandbag work my primary with assistance of barbell pressing, squatting, rowing + rope climbs covers the bases I'm looking for.
My fav thing about sandbags is def the erector set I'm getting. I feel less worried about hurting my back than I have in a long time.
Hey glad you liked it! I'm glad to hear you've had similar results. And hell yeah sandbags give you insane spinal erectors, I know exactly what you mean there's a confidence there now that wasn't there before!
Dexa scan is $15 at the university near me. before start do one. month later do the scan again. if muscle mass goes up and body fat down then know it worked.
Good luck!
You have one of the best fitness channels on youtube. Have you considered sharing your videos on written format over reddit's weightroom and similar subreddits?
Thank you I really appreciate that!! Wish I could get more vids out faster, have a few things in the making. I'll have to check those out!
I write most of the stuff out beforehand so posting it that way wouldn't be too much more work!
Very informative. Thanks!
Hey glad you liked it! Your channel is awesome btw do you plan on doing more training in nature videos this year?
@@thestonecircle Thanks! Well, I have just set up a new home gym in my apartment. And I have ordered a 100 and 150 lb sandbags as a starting point. Other than that, we'll see. Who knows if I come across a stone or a fallen tree that looks intriguing.
@@RonningMan awesome good luck with the sandbags!
There's an easy adaptation to using sandbags for quad work. From the lap, squeeze the bag to your chest, then widen your stance so the bag is no longer supported by your knees. Starting from the bottom of the squat position, simply stand up, while keeping as upright a posture as possible. Then repeat for reps.
A fun circuit I do is start with 3-5 sandbag bear hug squats, getting as deep as you can, then after the last squat, you carry the sandbag 50-60ft. That's one set. Repeat until death.
Gets exciting with a 200lb+ sandbag.
Hahah repeat until death 😁 for sure sandbag squats are awesome! The reason I didn't have them on the list here was because I was trying to stick to movements exclusive to sandbags, and you can squat with a barbell. I agree though sandbag squats are killer, and you could def argue they are their own unique movement!
@@thestonecircle Yeah, you could probably get a roughly equivalent stimulus from doing Zercher squats, but I'd argue that having to squeeze the bag against your chest the whole time puts some unique demands on your upper body that you don't get with a standard barbell front squat. Especially when you pair it with a carry.
I may be biased though. As a strongman "athlete", sandbags are one of my favorite implements.
@Voidrunner01 oh yeah definitely! Exactly why I put the bear hug carry in there as one of the fundamental sandbag exercises. I'm the same way I love sandbags!
That is a good comparion then. I am kind of curious how well the sandbag vs. barbel versions of specific excercises are.
The instability should work stabliizing muscles more. However, it very well might make higher weights more dangerous. Or limit the maximum strength or hypertrophy you can get out of larger muscles when worked.
But developing more forearm strength for every exercise?
I wonder how it compares to crusher practice and sand extensions for forearm and grip development? Pushing things in a position where it is weaker regularly and gradualy might reduce injury risks in the long term. But, might serve to increase risks for those switching to that training type.
Not sure if using a sandbag as a weight analog for chest excercises would be more dangerous.
Or if there are adaptions of tricep excercises.
I think that making up for the quad weakness would be easiest without additional equipment.
@jonathanlochridge9462 Hey great comment! I probably could have been more clear in the vid, you can definitely use sandbags as a replacement for any type of exercise (though I think other things might work better in some instances, like the chest/tris you mentioned I prefer calisthenics for that) I just wanted to look at what makes sandbags unique. What things can't be replicated anywhere else? The Lift the carry and the shoulder seemed to be the main ones, but you could add those elements to anything else for sure! (Like a bear hug squat)
While I do not have sand bags, I do have a 40kgs long kick boxing bag. This being longer and harder to hold I am only doing front carry’s almost like zerker squats but including steps. My abs and biceps have started to feel it mostly
Hey very cool!! Abs and biceps grow so much from this stuff!
Great video. I've recently subscribed and have found your insight really helpful.
I'm a powerlifter but recently have started to think about other methods. I think with a couple of heavy sandbags, some heavy kettlebells, a pull up bar with some rings, I can look to get rid of my gym membership.
Hey thank you, glad to have you here! It's a good feeling not being tied to the gym, I know some people like going but I never want to go back haha. I bet with the powerlifting background you could do some pretty impressive things with a sandbag, rings sandbags and kettlebells now that sounds like a home gym!
@@thestonecircle it will be interesting to see what happens to my numbers if I test them again after a 3 month stint. Can't wait to get started!
@oliverfrois8437 good luck with it!! My experience at least was a small initial setback, but long term major improvement, though I've never been too strong with the competition lifts!
Rehabbing my knee and thinking about the day when I can re-add sandbags to my life. They're the one implement I've tried where I got IMMEDIATE feedback that this is doing good things.
Goal this year: shoulder a 150lb sandbag. Goal by 40 (2 years out): throw that 150lb sandbag around like it owes me money.
Hey good luck with your knee, that's tough I know the feeling.
For sure! Sandbags really are something else, good luck with the 150!!
Nice video!
Hey thank you!
I really like training..db,barbells, bodyweight,bands.. kettlebels lastly i found out one of the best tool ever..i m gonna experiment with other tools such as clubbell and sandbag soon..i think are so great such as kb
Good luck with the sandbags!
lol this video is crazy picking up random heavy rocks... feels like it would break your collar bone. ofcourse i am new to all this and looking up sandbag training :)
Haha definitely had a few scratches on the collar bone! Really fun though 🙂
Dang, great video bro.
Hey thank you!
Great job good sir 🎉.
Thank you!
Another good video
Thank you!
This is a dope a$$ channel bro
Hey thank you!
I’m really interested in getting some sandbags so that I can really fry the upper back using Carrying exercises and extensions / load over bar. Everyone I’ve seen really good at those exercises with sandbags has a humongous upper back.
Heck yeah! Sandbags hit the upper back HARD!
Awesome!
🎃🎃🎃🎃🎃
What exercices would you add to work more on shoulders ?
Great video ! Your subjects are always super interesting , i currently use more my sandbag like a gym weight but i definitely want to start lifting some heavy sandbag , just need to check all the muscles to not get any imbalance and have a stupid pain (yes experience 😂)that could have been avoided really easily. shoulders specially the side is the exercices i cant found with a sandbag at least a heavy one.
With the light one i currently do presses and they are insane !
But if i can avoid buying a second sandbag that would be great
For legs i do suriashi its a sumo exercices , i also practice amateur sumo, you are basically in a wide squat and your feet slide on the ground.
I can tell you doing that with a sandbag helped me so much in sumo and you well see a difference in your legs and calves!
Hey this is awesome thank you! Really cool to hear about the sumo benefits, I don't think I've met anyone else who does that! My favorite accessory exercise for shouldering heavy things is the sandbag high pull. I'm making a detailed vid on it soon but I have an older vid on it too I can link here if you're interested. I'd also say any type of explosive hip extension movement, so kettlebell swings are awesome too.
This is the video, the section about the sandbag highpull should be bookmarked 🙂
czcams.com/video/X0xFAxJtg5Y/video.htmlsi=7dk2TR3v5lpNvtPZ
The rock carrying in the forest around 2 minutes in looks quite spectacular lol
Thanks haha nothing like it! I've been heading up into the mountains as often as I can lately before the snow hits
I had this stone at the river that weighs probably around 150-175 pounds that I wanted to take home. I had to carry it .70 miles (tracked it on my watch). I was expecting my legs, glutes or back to be the most sore. NOPE. It was my forearms. Not just from picking UP the stone, but from needing to squeeze my other wrist to hold the stone in the bear hug position. Forearms were in so much pain before I was even half way there, and I could barely use them for a few days after. Absolutely insane for forearm stimulation!
Hahah I know the exact feeling, going almost a mile with that much weight is no joke!! I swear my forearms have grown a lot from this stuff. Thanks for the awesome story 🙂🤘🤘
That back shot in your profile picture is badass btw!
@thestonecircle it was crazy tough hahaha, took about 2 hours total just cause of how much rest I needed between lifts!
And thanks man I appreciate it!!
@williamwhite9481 haha that sounds about right! Great way to get a feeling for a stone, I bet you found the best way to hold it pretty quick!
@@thestonecircle I sure did! It's now my lifting stone at home!
well done shared on group
Thanks Danny!
hey man if you could pick one or what do you recommend? the bag style sandbag like the ones you use often or the pancake ones? thinking about getting cerebrus brand bag style vs rogue pancake style. my goals are to get into shape and get stronger for jiu jitsu
Hey if your goal is jiu-jitsu the cerberus dual ply are really good because they tend to have more extra space than rogue. If you fill a 100kg bag up with 100kg, after a few weeks you'll notice it feels pretty loosely packed, which makes it feel more like a fight. Loosely packed sandbags are awesome for combat stuff. I also recommend the ironmind 300lb adjustable bag if you want something that's completely indestructible. I threw mine on rocks and sticks for years and it's durable as ever
@@thestonecircle looks like the double ply is out of stock in the 100kg…im 240 pounds deadlift and squat 300 1RM….do you think the cerberus heavy duty bag v2 would be an ok alternative? 70-100kg
i want to try these as supplements for mma and wrestling training but in my country these kinds of sandbags are very rare to find and buying online costs and arm and a leg :/ great video btw.
Hey thanks for watching! If you're able to find a big enough canvas bag somewhere you can make a pretty heavy homemade sandbag! But it's definitely less convenient than the ones you can buy for sure. Hope you're able to figure something out!
@@thestonecircle Yeah man i might look online just hope the bag survives for up to a full year then i'd be happy plus it should be able to handle up to 70Kg(150-155 pounds) then i believe i can train proper.
@erikbritz8095 yeah it's always a toss up with basic canvas bags, this ironmind bag has held up fir over 2 years being dropped on rocks and sharp sticks repeatedly, but I had a smaller homemade one that wore out after 4 months or so.
@@thestonecircle See thats why i'm annoyed our country is really inept with these kinds of things so we either dont have these tools or we can buy them but for an arm and a legs price, my cheapest options buying multiple old sand bags and using them till they fall apart and repeating for cheap alby this will be a messy endeavour.
Only thing i have seen to grow from stone lifting and carrying are some weird muscles in the middle of my back - either upper erectors or lower traps...but those pop up to the point it seems weird haha...and then forearms
Hahah I know exactly what you mean
I haven't done sandbag work yet.
But, most standard gym excercises only really train 2 maybe 3 operations of the forearms. Although, those particular operations are well suited to hypertrophy growth over strength.
I expect that holding on to larger irregular objects like sandbags and rocks would lead to higher grib strength gains more generally. Although, a crushing grip in particular may be developed less.
(those are often trained with fat bars.)
Hey definitely! If you lift the sandbag horizontally off the ground it forces you to use somewhat of a 'false grip'. That works the forearms like crazy. Also holding the sandbag in place during a carry works great for forearms too, especially if you don't clasp the fingers. I didn't have much strength there when I first started, but it develops really quick
From some of the other videos I was looking at for sandbag training. It suggested that grabbing the bags higher up once you get it on your knees is a lot safer since the arms are stronger in the position. It probably is still pretty strenuous though. And that kind of grip might still be used during the picking up portion of a lift before a carry.
After a bit more thought. It seems like this would be good for wrestlers. Since moving arround large objects that around human weight is part of the point of that sport.@@thestonecircle
@@jonathanlochridge9462 The size and shape of the bag can vary a lot, where as barbells are virtually entirely the same, so form will vary a bit more from sandbag to sandbag. I find that barbell grip is more often than not basically a closed hand "cupping" grip, whereas a sandbag is an open hang "cupping" grip. They use very similar muscle groups in the wrist and forearm, and you'll have a very similar soreness from challenging deadlifting and sandbag lifts or carrying, especially when you don't clasp the hands and take load off your wrists/forearms. The thick bar grip training, I feel like, can be substantially different once the bar size is such that your wrist is basically straight, rather than cupped, and your thumb and "hand" assumes more of the load, and the wrist extensors get involved more to hold your hand in the balanced position between thumb and hand.
@@michaellopez2070 Cool analysis
The quads surprised me. Do you think you can do some exercises that are more specific to the quads to get better results? Maybe lunges (most likely with a lower weight)?
Yeah if I could change one thing about this I probably would have put quads one level up. I realized after that my results won't necessarily be the same for everyone because I'm super posterior chain dominant. There are definitely other exercises that hit the quads great though! I was just trying to stick with exercises unique to sandbags in this one. Lunges and box squats have been great for my quads
Hello and greetings from Germany .. What weight would you recommend for a beginner/rather untrained person? I'm thinking about getting some Sandbags for a while now and really appreciate your channel...
Hey greetings from CO, US
This should help 🙂
czcams.com/video/ZlXPac951jY/video.htmlsi=Cg1vW0WR3xgduQXN
Watched a Mason one time pick up a pallet of cinder blocks. Then carry it 30 yds. He was incredibly strong.
Damn! There are some real strong guys out there working labor jobs. I've been passing this construction site every day for work, and the other day I saw this guy walking with a giant granite countertop slab like it was nothing. Pretty cool to see!
sandbags sleds/prowler and weighted/farmers carries are great total body finishers
For sure!!
Yo bro I’m getting in shape for boxing and since lifting can be incorporated into the exercise I wanted to know about some strength training in regards to it
Hey good luck! This is mostly secondhand as I haven't trained for boxing myself (aside from shadow boxing) but I've heard endurance is the number one thing above all else. If you were looking for strength training exercises, my thought would be to make the muscles involved with punching stronger, which could mean it would take less effort to throw a punch, which would mean you could go for longer. Probably couldn't go wrong with some overhead presses and pullups!
All these lifts are good for boxing. I use and teach all of them or a variation of them to boxers/ fighters.
It has similarities to Olympic lifts and kb, which are both very well documented to be great for boxing.
@SimonLee-tq4gv appreciate your first hand knowledge!
This is a pull dominant movement basically
You could look at it that way yeah
Agree with entire list except quads, which I would put one level higher.
@anthonini66 hey thanks for watching! I should have moved the quads up a spot I agree
For quads: did you try doing your carries reverse walking?
I haven't but I could see it working pretty well! I'd probably move the quads up I'd I made this again, just from all the feedback I've had. Some people seem to get a lot of quad growth from sandbags. I've actually noticed some growth myself too over these last few months
Nice scenery to work out in. Where do you live? My guess is Northern California or Oregon.
Colorado 🙂 I'd love to get closer to the coast though, maybe one day!
@@thestonecircleHave you ever tried grappling?? I would love to see how your strength would transfer over to something like bjj or wrestling… even a thai clinch 😳 I’m a muay thai coach/fighter out of CO, excited to see how this sandbag training translates for me over the next couple months
@samholden1339 I've only done striking sports but I'd love to get into it at some point! Haven't had much time to start anything but I've been really interested lately! I hope the sandbag stuff really helps you!!
@@thestonecircle with your sandbag strength you're probably a weapon in grappling
@@NoRockinMansLand plan on learning! Only ever trained in striking sports but grappling sounds way more interesting
i ordered a 100lbs. I'm ready to fuckin get it! hahaha.
HELL YEAH!!
How would you warmup before a sandbag workout especially as a beginner?
This is what I usually do! czcams.com/video/WFimVSzir2I/video.htmlsi=P9jB0iLtqMJIJRII
Can I start doing some static sandbag bear hugs with a weight thats around my own bodyweight or won't I be able to even lift it? (My bodyweight is about 100kg and I already train with normal weights for about 5 years)
100kg is a pretty heavy sandbag when you first start. You might be able to lift it with 5 years experience if you're pretty strong, but I usually recommend closer to 75-150lbs if possible. You might consider making a cheap sandbag out of a thrift store bag to start before getting a good 100kg bag
@@thestonecircle thank you very much for the answer! looking forward to add more "real world strength". because I'm often humbled by the strength manual workers have that are much smaller than me. 😅
@DROPIt7 no problem! I know the feeling haha, I'm giving 100% effort just to move basic things they lift casually all day 😅
Hi everyone! After watching this video, I thought I'd share some of my viewpoints, personal experiences and tips regarding sandbag training.
Outside of the quads deserving to be moved up a category which you have already mentioned before - you can even do uphill or stair-climbing carries as a sandbag-specific excercise - I noticed one more thing that I think would be worth to modify, and that's the abs. Because while the rectus abdominis - the "six-pack muscle" - is fitting to be in the "some growth" catergory, in my opinion, the obliques should be in the "gym-like gains". Any time you do a carry, or any exercise with the sandbag placed on one of your shoulders for an extended time, the obliques on the opposite side have to work like crazy in order to prevent you from tilting over on the side you're carrying the sandbag.
While not a sandbag-specific exercise in the conventional sense, you can work your chest great if you do weighted pushups with a sandbag - provided the bag has the right weight and shape - and I think it's actually better than using plates as weight, because I find it a lot easier to get a heavy bag in positon for pushups if you're alone because of the shape-shifting property of the sandbag as opposed to a rigid plate. Anything above 55 lbs or 25 kgs would be really difficult to get on your back by yourself if you're using plates.
It's good to have an adjustable bag - mine can go up to 200 lbs with 4 smaller bags - , or multiple sandbags of different weight so you can do more exercises, use more rep ranges and progress easier.
If there are handles on the sandbag and the bag is heavy enough, then it becomes an extremely versatile tool. This obviously means you can replicate a lot of gym exercises with the bag, but what a lot of people don't realise is that the handles also provide anchor points for resistance band exercises that can't be performed otherwise at home like crossovers. Though I'm sure there are DIY methods for making anchor points like tightening straps with a loop onto sandbags without handles. As long as the bag is heavy enough, it should not slide around when the band is tightened. All of this goes to show how awesome sandbags are when you want to train at home or need to train at home because you can't get to the gym, while having their own benefits as well.
Hey thanks for your insight! I definitely agree if you also add exercises based on basic movement patterns you can definitely put every muscle into at LEAST 'gym like gains'
Handles and bands to simulate a Chinese sort of. On all 4s pull elbow to above oblique with one arm, crawl towards or away from to adjust tension mid set. PS I have some sort of depression burnout after a personal thing but slam ball carry on the stair master im really enjoying. Moving throw crowded shops after feels great.
What about adductors?
Probably get some work with most of it, feel them a lot when doing wide sandbag squats
What is the best way to determine a good starting weight? I am about 134 pounds and this kind of exercise really interests me
Hey awesome good luck if you decide to try it out! This video should help czcams.com/video/ZlXPac951jY/video.htmlsi=gcxNyf_0HEiWdB2v
How do you vary the weight?
It's pretty annoying to change the weight of a sandbag mid session, but you can get around that by doing different exercises at different intensities. Sandbag to shoulder might be for singles, squats might be for sets of 10 etc. I eventually just got multiple sandbags though and it's been really nice
which exercises for side delts? tell me the ones you recommend with sand bags please
Sandbag overhead press and the shoulder carry work well for that 🙂
It builds cajones
Haha oh yeah
How heavy is the sandbag you currently use?
I'm using 200, 220, 250, and 275lb right now. I've shouldered the 250, working towards the 275!
@@thestonecircle thanks for the reply. I’ve never used one but ordering one soon and starting a home gym. I binged a ton of your videos and am convinced sandbags are the truth
@zachnunya8749 Awesome HECK YEAH I think you'll like it!! Glad you liked the videos 🙂
Man you are Strong.
Thank you! Getting there 💪
"Passively holding onto the sandbag" I think that's incorrect. You're actually ACTIVELY holding onto the sandbag because it's an open handed grip/hug so biceps get worked a LOT
I'm trying to watch back to see where I said that because I agree with you, sandbags def work the biceps a lot
Ah found it, yeah actively is more accurate. I did talk for a long time before and after that about how sandbags are awesome for the biceps
@@thestonecircle All good AND am subscribed and loving the content. I use atlas stones and they kick ass but sandbags are a different kind of worse... 😁
@Acewhip hey thank you I'm glad to have you here! I'd love to get my hands on an atlas stone, hopefully this summer! You're right though sandbags are something else haha
Eng subtitle should apply 🙏🙏🙏
Hope it works! I checked out the auto generated subs and it looked pretty spot on 💪
Ok try it because I'm from India I can't understand eng fastly🙏
@Goppi148 hope it helps thanks for watching!
Where can i buy these?
Hey I put a link to my favorite in the description! You can also make a cheap one with a thrift store canvas bag and some trash bags if you want to start with something a bit lighter!
@@thestonecircle thanks
@@thestonecircle what do you think of using other materials like moltch?
@dEnNiS_0175 that can work great too it just won't be as heavy. Can be a good way to get started though!
quads shouldn't be in the ¨gym like¨ gains ?, if you performe front squats with enough weight, you should definitely feel them worked out.
I'd probably move them up if I remade the video. I am very post chain dominant but I realize a lot of people aren't and might see better quad growth than I did
by the way, your work outs are amazing and inspiring, thanks so much for uploading them. @@thestonecircle
@paull244 hey thank you glad you like the videos! 🙂
My home gym started with bags, gymnastic rings, bands, deadlift bar, farmers handles and plates. It was predominantly a "I was to be a beast at picking shit up off the ground and carrying it" load out.
Got a 200kg zercher deadlift from the ground in the 75kg weight class. My Karelin toss was beastly.
Damn that's impressive as hell!! That load out is OP haha
Brother You wrestle?