Decided to do another 250 reps workout for Americas 250th!
This time some bear hug squats.
25 sets of 10 with the 150 lbs sandbag.
Finished in 34 min
First and last 10 reps shown.
Today I did 250 reps of sandbag ground to shoulder using the 100 lbs sandbag. I broke it up into 25 sets of 10. I finished in 38 min 34 seconds. This was a challenge put out by one of my instagram followers for the 4th of July. It was a brutal one.
55kg (120lbs). Just a few weeks ago I was too chicken to row the bag, and I could get the bag to shoulder but couldn't get it overhead. You lot gave some good tips, thanks again.
I've made progress since then. Video is my first set. I don't think I'm bracing enough. Any form tips welcome.
4x5 overhead presses + 6 failed press attempts
3x4 ground to shoulder and carry back and forth over my driveway
2x15 rows
7 bearhug squats but got interrupted mid set and had to stop. Was tired anyway.
335lb sandbag to shoulder in New York’s heat wave!
Hi everyone,
I’ve been simplifying my training quite a bit lately and would really appreciate some feedback
A little background:
I’m 43 years old, have two kids (one with cerebral palsy who requires a lot of physical assistance), work full-time, and generally have a fairly unpredictable schedule. Because of that, I don’t want a complicated program or a weekly split that falls apart if life gets busy.
My goal isn’t to compete in strongman. I simply want to become very good at lifting and carrying heavy objects while staying athletic enough to run (I currently run a sub-20 minute 5K).
One thing I’ve learned is that I progress much better when I repeat the same movements over and over rather than constantly rotating exercises.
The only variation I’m considering is a simple “same but different” approach.
Workout A
Workout B
My thinking is to keep the movement patterns identical while rotating only:
Everything else stays the same.
Does this seem like a reasonable long-term for someone who isn’t competing but wants to become generally stronger with awkward objects and carries?
Would you change anything while keeping the program simple or do you have anything else to recommend?
Thanks!
Todays session
Day C (fri)
Alternating rounds
Double Kb front squat x2 @2x36kg (1 round)
x1 @2x36kg (4 rounds)
90 sec rest
Sandbag ground to shoulder x2 @200lbs (5 rounds)
90 sec rest
Then
Circuit
double Kb front squat x3 @ 2x28kg (5 rounds)
90 sec rest
KB alternating gorilla Rows x6/side @2x36kg (5 rounds)
90 sec rest
double kb overhead press x 6-10 @2x24kg (5 rounds)
90 sec rest
(90 sec rest = work+rest time)
Filled up one of the 150 lbs atlas sandbags and got a few reps in.
Looking at getting started with using sandbags and see you have the duffle bag style with handles on all sides and the others have no handles which are the better styles? Do the handles get in the way of any of the workouts?
Was wondering what a good program to follow was? Looking at adding it to the ending of normal workout routine as a finisher, do a lot of wrestling so the sandbags seem like they would be perfect for dealing with picking up people or finishing moves where your dealing with uneven weights thanks
Mondays session
Day A (mon)
Alternating rounds
Sandbag to shoulder x2 @240lbs (1 round) x1 @240lbs (4 rounds)
90 sec rest
Double KB Front Squat x3 @2x32kg (5 rounds)
90 sec rest
Then
Circuit
sandbag over shoulder throw x2 @176lbs (5 rounds)
90 sec rest
Neutral grip pull-ups x5 @8kg (5 rounds)
90 sec rest
ring push-ups x8-10 (5 rounds)
90 sec rest
90 sec = total work + rest time
It was brutally hot today which made gripping the bag during the workout so hard even with lots of chalk. The bag felt soaked when I was done.
5 rounds
-10 sandbag bear hug squats
-2 sandbag ground to shoulder
-60 seconds jump rope
225 lbs sandbag.
2 sets of box squats at double speed
Can’t shoulder it yet but there are days I can pick it up or throw it. This will be an all time PR.
Hello everyone,
I received my 125 lb Strongman-style sandbag from Freedom Strength, and today was its first workout.
Here's what I planned:
(Rest: 60 seconds between most sets, 45 seconds for the deadbugs.)
By the time I got to the front squats, I was absolutely cooked. My breathing was through the roof, my legs were smoked, and I was questioning some of my life choices. 😂
I just have to say... you all make this look so easy. Watching videos online, everyone looks like they're just having a great time tossing these bags around. Then you actually pick one up and realize how brutally demanding they are.
That said, I had an absolute blast. It's a completely different kind of workout than I'm used to, and I can already tell it's going to become a regular part of my training.
Any tips for someone just getting started with sandbag training? Things you wish you knew when you first started?
194lb BW. Got it on the other side, and even smoother, but I had the camera exposure set too high from taking miniature pictures and its all blurry so...enjoy my autism editing.
This was today’s back focused workout. I do the main part every week and change up the second half with different band exercises.
5 rounds
-8 sandbag rows
-4 sandbag ground to shoulder
-100’ sandbag bear hug carry
5 rounds
-20 band pull aparts
-20 band shrugs
-20 band bicep curls
200 lbs sandbag used
3 days ago i lifted my body weight for the first time.
I box squatted 5 reps at 49 years old and 86kg.
and I was only just a little sore the next day.
that is all.
just wanted to say thanks for all the motivation and to mark this little milestone as no one else i know trains with sandbags.
I started doing sandbag training for density three days a week. My diet is mostly clean and I'm working on meal prepping and getting into a calorie deficit. I usually workout for about 30-45 minutes of progressive overload but don't know if that is enough to make any real change in my skinny fat physique into a leaner more muscular one or any real change overall. What do you think?