GREAT LOOKING ABS | 15 Must-Do Sand Bag Core Exercises
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- čas přidán 10. 07. 2024
- *Take your CORE training to the next level with these 15 MUST-DO Sand Bag Core Exercises performed by Core Training Expert Brian Klepacki, MS, CSCS. If you want to radically transform your midsection you need to watch this video*
FREE CORE Training Report:
The 5 BEST 'Core-Killer' Exercises
www.criticalbench.com/corekillers
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The "sit-up" has been an exercise go-to since the 1940s. The exercise recommended by late night TV commercials, magazines and fitness gurus at the gym.
But REAL fitness and training professionals threw sit-ups and crunches into the trash years ago, knowing the dangers and how ineffective they are for developing the core. And some have even taken it a step further and have eliminated MOVEMENT in order to safely target the core.
The sad fact is that for a while now, most people have been misled by “experts” giving outdated advice on how to train your core and develop your six-pack.
Many of their lies are THE REASON you've been let down in the past. You may have heard, or perhaps even believed at one point, that doing certain exercises like the sit-up, or having to use excessive core movement is the ONLY way to get the abs you want.
If you continue to train your 'core' with these dangerous exercises and possibly harmful movements you'll cause serious - possibly irreversible - damage to your spine. You’ll end up with chronic pain in your back, neck and knees as a result....
And the worst part is that you may even end up losing muscle, losing performance and gaining weight as your body fights against poor posture and being out of alignment.
Listen: this isn’t what we want for you. And I know it's not what you want for yourself. Take Coach Brian's expertise and use these sand bag core exercises to transform your core and finally get the results you've always wanted, a STRONG, SLIM, SEXY core while having a pain-free lower back.
Here are the 15 Must-Do Sand Bag Core Exercises:
1. SB Swing
2. SB Swing to Press
3. SB Pick & Press
4. Overboard Toss
5. Rotational Swing
6. Reverse Step with Twist
7. Suitcase carry
8. Shouldered Squat
9. Good Morning
10. Supine Pull Over
11. Crawl with Pull
12. Lateral Crawl with Pull
13. Russian Twist
14. Leg Lift with Chest Press Hold
15. Side to Side Twist with Leg Lift Hold
When creating a workout using these exercises, it's recommended to break these 15 into groups of 3 and train these groups on separate days.
Use 3-4 sets with 8-12 reps per side / total using light to moderate weight. Rest no more than 90s after using these exercises.
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The #1 Exercise that Ages Your Spine:
www.criticalbench.com/growth/core
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𝐓𝐎𝐃𝐀𝐘 𝐎𝐍𝐋𝐘!! 𝐅𝐑𝐄𝐄 𝐄-𝐁𝐨𝐨𝐤 - 𝐓𝐡𝐞 𝐁𝐞𝐬𝐭 𝐂𝐨𝐫𝐞-𝐊𝐢𝐥𝐥𝐞𝐫 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬: www.criticalbench.com/corekillers/
Variety is a big key to next level training!! Thank you Critical Bench and you Coach Brian for bringing all these alternatives 💪💪
Critical Bench is one of the best exercise/health channels. NO hype, no shortcuts, just solid correct information. It deserves double the subscribers.
Thanks for the props!
I tried them all and man that workout got me so pumped up! Thanks
Awesome! Keep it up! 👍
Nice!! great exercises.. #12 looks awesome! will be hitting that up and some others with the crew tomorrow! thank you!
thank you very much! great video just what i was looking for very substantial-spefic without a lot of HS! (like many others do) - KEEP UP GREAT WORK!
Best video on sandbag so far. Thanks man
Wow, thanks!
Love All the videos you guys make so much useful information always bringing new content keep it up..
Thanks for watching!!
I've just done this for the 1st time today and what a great core exercises this is 👌🏻
Great to hear! Keep it up, Lee!
Doing this shizzz tomorrow! I was just looking at my sandbags on the garage yesterday!!!! BEASTMODE!
Get it!!!
I'd be super ripped if somehow looking at exercise equipment would build muscle 😂
Thank you can’t wait to try tomorrow. I hope the 20 bag ain’t too heavy for me . It’s all aldi had .
I'm so excited to try these moves. Thank u for posting these Real simple excercises🤩🤩🤩🤩👍👍👍👍
Glad you like
Hey Brian!! When ru gonna run out of exercises to show us lol? Never- cuz ur awesome! U nd ur team r the best channel for exercise in CZcams land!👸👑💜💗💜💗
Def trying this tmrw morning for my core workout
Awesome!
Great workout ! Thank you !
Thank you very my friend. I am from France and your exercices are fantastic.
Awesome, thank you! Stay tuned for more videos like this one 👍
Great video, thanks coach 👍
My pleasure!
PERFECT 👌 THANK YOU
Nice set. This is what I was looking for. Thanks for sharing
You’re welcome! Glad to hear.
Que buena rutina muchas gracias
Definitely gonna try some of the Moves with my 10kg sandbag
Awesome!!
Good stuff
Best one ever seen
Great video
Thanks! Glad you enjoyed it 👍
Nessa época de pandemia, ter mais ideias de treinamento funcional é bem vinda , obrigado desde Brasil 🇧🇷
You're welcome! We love sharing health and workout tips. We'll share more so watch out for them!!
Undeniably useful video to say the Least!
Thank you!!
Fantastic video 👍🏻
Thank you!
Excelent video. I like those routines.
Awesome! So glad you liked it!
THANK YOU!!!!!!!! 😊
You’re welcome!
Great exercises
Glad you like them!
This is a killer set, i am trying this tomorrow
Yey! We can't wait for you to try it! 😎
Excelentes ejercicios. Gracias por compartirlo
Thank you! 👍
Tnx.....
Very good
Thank you! Glad you liked it 👍
Thank you!!!! Saved your video & just ordered my sandbag!! You're so handsome😍😍😊
Yay! Thank you!
Sir you’ve sold me on the sandbag!
Fantastic! Sandbags are excellent strength tools... so versatile. Coach Chris
Thanks.
You're welcome
Amazing bro! Thanks! Greeting from #Chile
My pleasure!
Awesome
Thanks!
Nice makes me want go to my garage n grab my sand bag n start training. But it is almost 10 pm. So I’ll wait till tomorrow. But definitely I want to try your work out 💪. Ty👍
Awesome! Let us know how it goes if you do give it a try :)
Did you get around to it?
Now, just now I am in the gyum...and I am enjoying a lot, thank you very much
Need to keep having fun with it, it's the only way to stay consistent
Damnnnn ur perfect coach bro ..Keep it goin
Thank you, Sasha! :-)
good ones
Thank you buddy! 😎
Perfect as always 👌👌👌👌👏👏👏🏆
So trying this out in the gym tomorrow...the sandbags are just lying like a white elephant...now I've just realised the super importance of these...top stuff man ..keep it up 👍🏼
Awesome! Let us know how it goes 👍
@@Criticalbench was a great full body workout and such concentration on the core... keep rocking... appreciate it 👍🏼
Very effective and safe
Thanks!
Excellent,but how do I know what weight of bag ? Would u do this along with cardio/hit
need to find a gym with these
Why find a gym to do this? You can very easily do this at home. But if you definitely want a gym look for a CrossFit gym and they will have a wide range of these kind of things to do with a trainer to help you with your program and goals. For a fee of course. Thanks 👍
Can you please do a video on how to fill the sandbags?
AWESOME DUDE NO MESSING AROUND
Thanks for watching!
Great! But how many reps per set? How many sets?
My waist and back hurt after doing this. Was that normal? Or did I do anything wrong?
working on my 7th pack RN
👊
Neat
Thanks
Assume sandbag exercises ❤️❤️❤️
🙂
Yeah...so one word, "Bad Ass!" ;-) I didn't make it all the way; I got smoked and wasn't able to keep up, but this was way cool!
Glad you enjoyed it!
I just lost 70 lbs and im still a bit overweight and the core is really soft. Can sand bag work really cut you up? I eat a lean and clean diet and I know that is a huge factor.
Thank you
Great video BTW
Including sandbag training exercises can help.
Where to order the weight sand bags?
Sir.. i have lower back problem. So which exercises should i avoid and exercises can i perform.. pls help..
I'm no doctor, but I've had back pain and started these sort of exercises. I started doing sand bags and also core exercises. The best core excessive was lying down on back and bending legs like you are sitting, then stretching my arms and lifting slightly to reach my ankles. This built up the muscle in my back, spine shoulders and my back doesnt hurt as much anymore as my spine has been strengthened by the muscle around the spine. Dont go crazy on the reps, start slow and build up the amount. If your back hurts during exercise stop, as you may damage your back further., May be either your back is too damaged, the technique is wrong or the exercise isnt suitable for you.
Look good i will try.
Awesome! Let us know how it goes :-)
@@Criticalbench
I do a lot the cross fit..then i will ads your routine.
Hi 😊😊 how many seconds each exercise and rest and how many sets?
Start with 30 seconds and work up from there. 3 sets. Give yourself a minute/ minute and a half rest between sets
Hey man I'm 17 and could only get a 10kg bag since there's no others here is that enough to get fit
How many sets and reps do you recommend for each exercise?
10-12 reps for 3 rounds
So what brand of sandbag training bags do you recommend
i got mine from gymmingfromhome.com not the same brand in the video but are the exact same
Hi
I want this bag
Any online site to buy this
Easily available on any fitness supply site as well as amazon
Where can I get that specific bag?
These bags are from Valor fitness
can I use a powerbag the same as a bulgarian bag?
Great work outs my sand bag is more like a bucket
👍👊💪
Whats a good weight of bag to use??
Start with a weight that challenges you but allows you to perform the exercises properly to reduce unnecessary strain/ injury
My complexion is similar to yours. I'm going to buy a powerbag to train at home, what weight would you recommend me to get so I could use it to do all or most of the exercises in this video? Thanks a lot!!
Depends. Choose a weight that challenges you but still allows you to perform the exercises correctly.
whats the weight of the sandbag you are using
30 pounds!
Supar master
We agree
How many sets each?
Please help
You need to find a sets/ rep scheme that works best for you. Push yourself! 💪
@@CriticalbenchThanks for replying
How much is the weight tho?
roseslasher I’m pretty sure the same bag he’s using in that video is 30 pounds but I would say anywhere from 20 to 40 for these exercises. Of course it depends on your ability level, age, male or female...all these factors.
Was looking for a bench for hyper back extensions, sit ups, and flat bench. czcams.com/users/postUgkx1N3gatJfHIxCsI2TbcOH1-k8v-EDJ40N Was about to buy a similar product from other manufacturer when I saw this one for less. Glad I chose this one, as it's very solid/stable, no movement whatsoever. Incline is easy to adjust as well. As others have said the plastic foot pads are a poor design as they are not attached. Also like others, I think it should be a few inches longer for a flat bench, but it's workable. Assembly instructions were poor, with one step being completely and obviously incorrect. I did get a communication from the seller that there were new instructions, but I had already assembled it. Overall it's a great buy, very happy with it.
last exercise looks dangerous to me!
Will it get rid of my belly fat
Regular, consistent exercise combined with excellent nutrition is the best way to get rid of unwanted belly fat.
Reps?
10-20 reps/exercise.
Men in your opinion this equipment is beter than a Bulgarian bag ?
🤑🤑🤑🤑🤑😎😎😎😎😎😎😎😎😎😎😎😎
Thank you for watching!