sang bag exercises suggestion?

Discussion in 'Strength & Conditioning Discussion' started by shoakerton86, Apr 28, 2008.

  1. shoakerton86

    shoakerton86 Guest

    hello all, just made myself a sandbag and bought 150lbs of sand from home depot ($5/50lbs bag). I followed Ross's sandbag construction bag and will replace my weak current bag(from target) with a stronger canvas one from a surplus store.

    I was wondering if anyone could suggest any exercises to do with these. I went online to look but most sites want me to shell out $ for their "secret sandbag" programs.

    So far I've figured:
    shoulder the bag and squat
    get-ups
    push press
    clean and shoulder
    clean and press
    farmers walk
    bent over row

    any suggestions will be really appreciated thanks

    P.S. I also use my bag as a weight to hold down a regular-sized car tire for sledgehammer swings, I'm not a big guy 5'8" 164 lbs, but a bag filled with 60~ pounds of sand spread over the base of the tire holds it down really well for sledgehammer swings (using a 8 pounder).
     
  2. Klotz

    Klotz Shalom

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    Good mornings, slams, throws.

    You pretty much covered it.
     
  3. immovablestone

    immovablestone Purple Belt

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    Yeah you got it covered, do all the things you mentioned, make complexes out of them, etc... High rep getups with that bag should be fun.
     
  4. TSLx89

    TSLx89 White Belt

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    Sorry to kind of hijack this thread but I'm looking to incorporating sandbag exercises as well for "grappling" strength and I was curious as to how you're / everyone else incorporates it into their schedule? Do you use it for max strength to replace a lift, during conditioning, or on separate days as GPP? What has benefited you the most?
     
  5. beef curtains

    beef curtains Yellow Belt

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    Yes.

    To the TS, sandbag loading and zercher-type carries are a couple. What you have listed will definitely get you started.
     
  6. spirez

    spirez Purple Belt

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    Lift up and place on a platform. Stand to the side of the platform so you have to twist to put it on.
     
  7. Revok

    Revok Brown Belt

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    Getups FTW. I do them with my lighter bag for conditioning - try for as many as you can in an hour, for example. It helps if you have a rashguard.
     
  8. vince89

    vince89 Banned Banned

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    Sangwich.
     
  9. fennway4414

    fennway4414 Brown Belt

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    Bearhug the bag and hold on as tight as you can. Walk with it as far as you can or walk and hold it for as long as you can. That's a favorite of mine. Also, shoulder the bag and do sprints. That'll give you a real nice burn.
     
  10. immovablestone

    immovablestone Purple Belt

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    As many as you can do in an hour, by Lucifer, that is masochistic... How light a bag?
     
  11. DeadMeat

    DeadMeat White Belt

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    Turkish getups is a favourite of mine.
     
  12. Revok

    Revok Brown Belt

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    About 35kg. My best is 270.
     
  13. vince89

    vince89 Banned Banned

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    Chicken Sangwich
     

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