I love training with Sandbags. They are simple and brutal. Overall, they are an all in one gym and you can mimic a lot of barbell lifts with the sandbag along with old fashioned farm boy work; carry, throw, loading on platforms, etc.
Of course, thanks to the sensitivity of the internet, there are coaches who are crying over who started to train with sandbags first. Or, they think they invented this or that exercise. They can finally SHUT UP, that would be great.
Before any of us were BORN, there have been athletes, strongmen and military using sandbags. I've got books from the late 1800s and early 1900s showing this. Of course, Dinosaur Training by Brooks Kubik really brought this to the forefront as did Dr. Ken Leistner.
The cool thing about sandbags is you can use them for strength, power, adding muscle / bodybuilding and / or general physical conditioning. You simply adjust the sets, reps and overall programming.
The other option is The NO Rules option. Just attack the sandbags, any exercise, any reps, just WORK.
Try doing this sandbag workout for a nice mix of strength AND bodybuilding training:
1A) Sandbag clean & press 5 x 5 reps
1B) mixed grip pull ups 5 x submax reps (leave 1 - 2 reps in the tank)
2A) Sandbag on shoulder step up 3 x 8 ea. leg
2B) push ups on rings 3 x max reps
3A) overhead sandbag carry 2 x 100 ft
3B) zercher sandbag carry 2 x 100 ft
That workout oughtta rock you BIG time and you can add this as a training day in addition to any of the training you do, regardless of your focus being bodybuilding, powerlifting or just pure strength training.
Give it a go and GET SOME!
Live The Code 365,
--Z--
Looking for more of these Sandbag / NO Rules Workouts? Check out The Underground Sandbag Assault Course HERE!
5 Responses
ZACH, YOU CAN PUT YOURSELF THROUGH A SERIOUS ASS KICKING BY FINDING A SET OF LONG STAIRS AND CARRYING A 70LBS BAG OF SAND UP THEM.I HAVE A PAPER BAG OUT IN MY GARAGE THAT YOU USE FOR LEAVES AND YARD WASTE. I FILL IT UP WITH PAPERS AND OTHER PAPER PRODUCTS TO RECYCLE, WHEN IT GETS FULL I WRESTLE THAT TURD OUT TO MY TRUCK AND THROW IT IN. TRY IT MY MAN AND SEE JUST HOW TOUGH THAT CAN BE ON YOUR GRIP. BILL P.S. MY NEIGHBORS THINK I’M A GOOFBALL BUT SCREW EM!
A sandbag is all you need.
Easy to make for couple bucks…
Fun and effective.
No excuzzzzzzzzzzzzzz!
sandbags and stairs rule
i used to place a sandbag at the top of a steep flight of stairs behind a school
sprinted up, cranked a sandbag exercise, walked down and repeated
carrying them up stairs is awesome for the legs but wearing a weight vest is best on that one!
ILL post as always Zach.
I am about to make some “city boy farmers walk” thats when you get 2 empty 5 gallon jugs of water and fill them with sand. I will probably use pea gravel from the construction yard down the block.
When you got an NYC apartment you gotta make due.
Zach for all those that say that can’t do underground training because the have a small apt is bull…well you know the rest.
This is what I use in my home gym…
I keep all this in my hallway in my ARMY footlocker
or storage truck for civilian folks
-pullup bar
-bands
-sandbags
-weightbelt
-apt hallway for sprints, stair runs, or farmers walk
-A TON of calisthenics…GO ARMY!
– 150lbs adjustable dumbells
-a baby…my daughter likes to help me work out
if you get a weighted vest, olympic rings, and a few chains
it will be on like donkey kong playing pink pong in Hong Kong…haha
See you soon man
peace,
Nii