u/MaceFlow

I'm still relatively new to sandbags. Using a 60kg bag (132 lbs).

One of my favourite exercises is the shoulder carry (is that what it's called?)—just getting the bag to one shoulder and doing a couple of laps of my driveway. Switch sides and repeat. 4 sets of 4, give or take a few depending on how well I've recovered from previous workouts.

Anyway, I suppose with the weight off to the side, my adductor muscles tightened up way too much trying to keep me stable. That's my guess anyway. I kept breathing through it, but I couldn't seem to relax those muscles. And yeah kind of injured myself.

I was actually able to continue the workout. Bentover rows, bearhug squats, no problem.

I'm going to start doing Copenhagen planks (never heard of them before, Dr Google told me to try it) to strengthen the adductors, so hopefully that helps and I can resume doing shoulder carries.

What do you reckon, if I continue doing shoulder carries with a lighter bag, for maybe a month, might that strengthen my adductors so I can get back to the 60kg?

Any other advice?

Free kicks allowed. I'd be laughing too if it wasn't so damn frustrating.

—EDIT: Yep I'm a dingbat, of course it was OK. Magpie was smarter than me haha thanks all!—

Years ago, I was cleaning out my garage which was crawling with redback spiders. I had a long stick and picked up a big redback on the end of it, which dropped down on a line of web. With the redback at the end of the web line, the stick looked like a fishing rod. Anyway, a magpie hopped towards me. I held the stick out so the redback was in reach, and the magpie gobbled it up. I thought this was awesome, I was stoked. I presume the magpie knew what it could and couldn't eat, but I need to know, did I hurt it or was that OK?

I used to do 15, 13, 12 for 40 total pullups. Lately, I've been doing 10 sets of 7 pullups for a bit under 2 months. Once per week. 2 - 3 minute breaks.

Tried max reps last week and did an unconvincing 16. Probably still counts as 15.

I'm a bit under 6ft, a bit under 90kg (not all muscle, I'm a bit soft around the edges haha) and I'm not young anymore.

ROM is good. The bar I use is 4.5cm thick. Thumb over the bar. Hollow body.

If it helps, my usual routine is below. Adding another workout day is tricky because of work and family responsibilities. I also recovery slowly (need more sleep).

• Tuesday: 30kg on shoulders during 200 box step ups and 60 side lunges.
• Thursday: 50kg on shoulders for a 1.3km walk to a park, then 70 pullups followed by about 70 reps of other pulling exercises with a 2 inch thick rope, then walk home 1.3km with the 50kg again.
• Friday: Light mobility work (I have poor lower body flexibility/mobility and am trying to fix).
• Sunday: 45kg and 60kg sandbag work for shoulder carries, bearhug squats, presses, etc.

—UPDATE: I bought one and it's awesome. Just did 6 steady reps from my knees and I can feel my abs working more than when I do isometrics, which was the point. Will stop there to see how I feel later, but I reckon this is a keeper. Thanks all for the help.—

Hi all. I'm going to buy an ab roller. Not sure if I'll be strong enough to roll out from my feet, but I reckon I could at least do from my knees with arms fully outstretched. I tried doing an outstretched long lever plank walkout and that was OK, so hopefully that will transfer well to the ab roller.

So, doing a bit of research and looking at past reddit posts about the ab roller, I've seen warnings about needing to use correct form and that if you don't, there's a high risk of injury. I haven't spotted exactly what the correct form is, and what injuries are most likely.

Are we talking needing to brace the core to avoid injuring the lower back? Something else?

I've got a young kid who hasn't quite reached double digits yet. I reckon it'd be fun to do some sandbag training together. Nothing intense, I'd want to keep it fun. And it'd need to be lightweight.

I was thinking of maybe getting a light 'sand kettlebell' for the kid. And maybe I could tie both of us to one of the heavy bags and we could drag it together.

I don't know. Any one do this with their kid? Any ideas on what I could buy, or things we could do together? Or is this a bad idea maybe?

—EDIT: I posted this only a couple hours ago and have already received so much support. I'm stunned, you are all amazing. I had no idea that being vegan also meant being part of a community. Dad duties are calling, so I can't reply to everyone straight away but know that I've been reading the comments and everyone has been super helpful. I really appreciate it.——

I'm not vegan, so assume I'm completely ignorant. However, my kid wants to be vegan. I would like to gradually support this but I don't know where to start. I'm hoping some of you might have ideas or experience to share.

I do all the cooking, but I'm no cook. And even though the kid wants to be vegan, he's a kid—food fussiness is still a thing.

If anyone has advice or experience with supporting a young kid to be vegan, in a way that still provides what growing kids need, I would appreciate it.

If I can find even just one meal that is vegan and that the kid enjoys, I reckon that will make the kid proud and we can go from there.

PS: I posted something similar in r/veganfitness and was pointed this way. I stumbled across the other sub because I've been looking at reddit for exercise ideas. If you see this u/soylamulatta, thanks for the tip!

Today I walked 1.3 km to my local park with a 50kg duffel-style sandbag on my shoulders, then spammed pullups and various rope exercises for almost 2 hours. Getting the sandbag back onto my shoulders at the end was tough, and the 1.3 km walk home was a proper slog, but I made it. When I got home, I couldn't even lift the bag off my shoulders, I had to get to the ground and just let it fall off my back onto the floor.

This was brutal, but I will definitely do it again. I know this isn't the usual type of workout posted here, but I thought some might be interested.

If you're wondering, I use a 2 inch rope which I feed through the handles on the sandbag.

Today I walked 1.3 km to my local park with a 50kg sandbag on my shoulders, spammed pullups and various other exercises for almost 2 hours until my arms were dead, my grip had no strength left and my back was sore, managed to get the sandbag onto my shoulders again, and walked home. The walk home was so hard, but I feel great afterwards.

Hey all. Posted a few days ago about being a lost beginner. You lot gave some good tips and were encouraging. And so I gave the sandbag another go. My main win is that I was previously too chicken to row my bag. As it turns out, I can row my 55kg bag for sets of 10 and my back didn't break, it feels great. Feels like I'm working my back more than when I do pullups!

So, thank you, you absolute legends. Sandbags are going to change my body, I can tell this is going to be great.

Hi all. I've got 2 sandbags, a 30kg (66lbs) bag with the handles, and a 55kg (120lbs) strongman style bag. I use the 30kg bag mainly as a bodyweight increase. I throw it over my shoulders and do 2x 100 step-ups and 2x 30 cossack squats a few times a week, and when I exercise at the park (pullups etc.) I throw it over my shoulders for the walk there and back (only a short walk, maybe 3km total).

I bought the 55kg bag a while ago but I wasn't sure what to do with it. Starting lurking here (you people are beasts!), and got inspired to add it to my routine. I started with 10 or so ground to shoulder lifts. I pace back and forth a few times before lowering the bag. I noticed afterwards that this seemed to work my shoulders and some random muscle on my sides. I'm more convincing lifting to my right shoulder than my left.

Any tips on rounding out my beginner routine, and whether there's a goal I could aim for that might indicate when I'm ready to increase to a heavier bag?

I don't go to a gym so I don't know my limits. If it helps, I can do 7x7 pullups comfortably, but my chest/shoulders/legs haven't received the same attention.

Hi all

I’m trying to design a routine that incorporates my various interests, which enables good progress but which is reasonably flexible. I’m tweaking it as I go and I would appreciate any opinions.

My goals are a bit loose—get stronger, fitter, leaner, healthier, etc. etc. My only specific goal at the moment is that I’d like to eventually achieve the front lever. Because I don’t go to a gym I’m unsure of my limits, but in general terms, my back development is progressing well, my chest is underdeveloped (always seem to have trouble with elbows, so I had been avoiding pushups), and after sitting in a chair for years my legs were terribly weak but they’re waking up now that I’m actually using them.

Any advice would be appreciated on any aspect of my routine.

Thank you!

Park routine (once per 7 to 9 days)

Approx. 2km walk to and from local park with about 30 kg on shoulders (sandbag plus rope)

7x 7 pullups

3x 8 second advanced tuck front lever (not perfect form, but improving)

Then using a thick rope tied to a pullup bar:

3x 5 rope chinups

3x 10 tricep overhead extensions where I lean forward against the rope

2x 8 rope rows where my starting position is close to horizontal

Then using monkey bar handles, 1 minute hang with knees raised to 90 degrees

Step-up routine (around 3 to 4 times per week, sometimes on the same day as another routine)

2x 100 step ups with 30kg sandbag over shoulders

2x 30 cossack squats with 30kg sandbag over shoulders (early days, flexibility is improving but I've got ways to go)

3x 8 overhead presses with 30kg sandbag (I do these in-between the leg sets)

Strongman-style sandbag (once per 7 to 9 days)

10 or so ground to shoulder lifts. I pace back and forth a few times before lowering the bag. Seems to work my shoulders and some random muscle on my sides.

This is a recent addition. What else can/should I do?

Mace at the field (once per 7 to 9 days)

Approx 2 km walk to and from local field with 33 kg on shoulders (sandbag plus mace)

Approx 1 hour mace flow and reps with 4 kg mace.

When I do this, my forearms and shoulders feel like they’re working. When I’m recovering, I realise how much it works my back.

Rings and dips (once per 7 to 9 days)

3x 10 RTO ring pushups

3x 8 pike pushups

3x 8 dips trying to focus chest, not triceps

I can do all of these, but not convincingly. Started only recently.

Short walks (Around 4 to 5 days per week)

2x 20 minute walks per day with a 15kg rucking backpack.

Left side chest pain. Hurts on moving and breathing. No other pain, no other symptoms. Started after exercise.

7x 7 pullups. 3x 8 second adv. tuck lever (not great form), then using a thick rope tied to a bar, 3x 5 rope chinups, 3x 10 rope tricep overheads, 2x 8 rope rows, and using monkey bar handles, a 1 min deadhang with my knees raised a bit.

2 to 3 minute breaks between each set.

I suppose I'm also a tad unwell with a slight cold. Voice is croaky.

Anything stand out as a potential culprit?

I currently do pullups at the park just once a week. Usually 15, 13 then 12, to total 40 pullups. Long breaks between sets though. Progress has been very slow, and I'm thinking I might try weighted pullups.

I tried a while ago with a 20kg vest. I did at least one rep, not very convincingly. I can't remember if I did any more, but I stopped because the base of my neck cracked and felt terrible for a few weeks after. Does this mean the weight was too heavy or is it because I used a vest?

I take a 30kg sandbag to the park also, which I suppose I could chain to a belt, but I presume that'd be way too heavy.

Should I go super light, ankle weights or something?

Any tips on how to start would be appreciated. Goal is to not crack my neck, use something that I can take while walking to the park with my rope and sandbag, and to finally make progress.

I've been comfortably carrying a 30kg sandbag on my shoulders to walk to the park where I do my workout. Today I got my first rucking backpack with two 15kg plates. I assumed it would be easy, but no, 30kg in the pack is too heavy for me. Felt like it was cutting off circulation, and my neck felt strained. I took a plate out and 15kg feels much better.

But then... with the 15kg pack on, I added the 30kg sandbag to my shoulders, so 45kg total. This felt comfortable. Not too heavy at all.

My math isn't mathing. I suppose two 15kg plates is harder than a 15kg plate plus 30kg sandbag because of weight distribution? I'm confused.

Any tips for a rookie would be appreciated.

EDIT: Thanks all for helping out. Day 1 today. Just a short walk with the 15kg pack. Felt fine. I could hold my phone and chat while walking, so not too strained or anything. I'll stick with the single 15kg plate for a while and might revisit the extra plate when I'm less of a rookie.