Post A Sandbag Workout

[slayer36]

does anybody have links to some sandbag workouts? or perhaps know some off the top of their head??

i have a 50 pound and 100 pound heavy bag that I plan on using.

i tried the search function but it is not working on my comp.

i would like somethings that utilizes runing, sandberg shouldering, squatting, whatever.

 

[Richard Emling]

pick up bag and run ,squat, and shoulder it

 

[slayer36]

i am looking for somethig more structured then that...

 

[wenispinkle]

unstructured is alot more fun

 

[Judoka_]

If i had a sand bag i would

1) run around with it on my shoulder
2)Clean and press it
3)snatch it
4)over head squat it
5) throw it over my head and simpley throw it around.

 

[Brando]

I like putting bodyweight work and sandbag training together. For example:

sandbag clean and press pyramid 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
between each "step", bearcrawl to one end of the room and back then immediately perform the noted repetitions

bearhug to failure as finisher

another idea:

4 x 3 minute rounds of the following:
-1 minute burpee shouldering
-1 minute shadowboxing
-1 minute sandbag clean and throws (lunge walk to the bag after each throw)

seriously, possibilities are endless. The sandbag is my favorite piece of equipment, if you want some more routines just ask

 

[slayer36]

structured is more productive , IMO

thanks brandon, i just sent you a PM

 

[Nick Gagnon]

Ross Enamait has an entire book about sandbag training on www.warriorforce.com

 

[muerteverde]

I have a 100 lb bag but I have no structured workouts. I basicaly use it between deadlift days or in the morning before a deadlifting workout (which I do at night). I shoulder it and put it down, switching sides after each rep. I just go by feel.

During the summer when it is good weather I practice slams with my bag, just going as hard and fast as I can for as long as I can, trying to get a suplex sort of thing going on. It tires me out pretty quickly though. Again, no real structure, just go to exaustion in that case.

 

[386]

Run up some stairs with it.
Run up a hill with it.
Skip, walk long distances, and jump around with it and don't use your toes.
Do high pulls with it.

 

[DEADLY MUAY 187]

all of the above and lay on your back while lifting it and smashing it against your abs while you do sit ups. Do this until they burn and are almost or are already swollen n red.That'll make em nice n buff and able to take some hits

 

[Stonebreaker]

Lifting a sandbag I understand. Practice picking them up and slamming them down certainly makes sense.

Can someone explain to me how shadowboxing with weights is almost universally derrided as being bad for your arms and shoulders, but running around with a sandbag isn't asking for a sprained ankle or knee?

 

[AxeGrinder]

if you have a large heavy bag, try to do overhead presses with it, its kind of harder becuase you dont really have much to grip it with...

 

[Grendel Luke]

Ok try this workout

do as many reps of each exercise and go from exercise to exercise with out resting.

1) Sprawl and Clean - sprawl down, stand up, clean bag, drop bag, sprawl etc.
2) Sand Bag bent over row
3) Hip thrust- bend over bag, row to chest, wrap arms round it then lift up by thrusting hips out, drop bag and repeat.
4) Lying rope row - tie rop over head (to a tree works well) lie down and row with legs straight and on the floor.
5) lying press - place bag on chest and press out very slowly going all the way up and all the way down.
6) Sprawl and jump squat with out the bag
7) crossover push-ups like they do at team quest
8) one arm push-offs
9) deadlift and curl
10) High carry - hold the bag high on your chest
11) shoulder clean and sprint - sprint 20 yards, drop the bag, clean to other shoulder, sprint back

rest one minute then repeat the whole thing

 

[chia]

Is there anything specific you are trying to train for? Are you doing sandbags as a supplement to barbell/dumbbells? For conditioning or strength? Sandbags are incredibly versatile like free weights so a little specificity will help you develop a better routine.

If you are really interested, I suggest you buy Ross Enamait's "Ultimate Training for the Ultimate Warrior" eBook which has tons more info.

Here is a sample workout I came up with; it's more strength oriented.

For strength and power:

Workout One

Sandbag Clean and Press
Zercher Deadlift to Zercher Squat
Overhead Lunge or Zercher Step-up
Sandbag Row or High Pull
Sandbag Shouldering


Workout Two

Sandbag Snatch and Catch
Sandbag Hack Squat
Zercher Romanian Deadlift/Goodmorning
Sandbag Push Press
Sandbag Clean and Throws

 

[slayer36]

for those interested zah even esh, aka combat grappler, has good sandbag workouts in his newsletters

 

[sarge]

I really only use mine for conditioning work. Sandbag shouldering with a burpee is a real kick in the balls. Start like a regular burpee, go down kick your feet out and do a push up. When you bring your feet back in, instead of jumping up in the air, pick up the sandbag and shoulder it. Throw it back down and repeat for the other side. Try doing it for rounds or whatever you want. Use at least a 100lb. sandbag.

 

[HEN]

www.trainforstrength.com

 

[bigmatt521]

Man i just got back from the gym and i just got my butt kicked by my new sandbag and i love it each exercise was done for 30 seconds (i'll be extending that soon)

clean with a full squat into a press
farmers walk
squats
duck walk
pushups
situps

i also mixed in some lunge jumps and at the end of round 2 i finished with alternating kicks to the heavy bag and after round 3 i finished with my partner doing pummel drills and spin drills it was GREAT!!!!

 

[52PUG]

does anybody have links to some sandbag workouts? or perhaps know some off the top of their head??

i have a 50 pound and 100 pound heavy bag that I plan on using.

i tried the search function but it is not working on my comp.

i would like somethings that utilizes runing, sandberg shouldering, squatting, whatever.

www.sportstek.net/powerbags.htm

Read the pdf.