Unconventional Strength Methods: Be Savagely Strong
Workout of The Week
I’ve always been more impressed with strongmen than most other strength athletes. There’s a primal satisfaction when watching a large human lift, carry, or throw heavy objects. Although i’m equally impressed when it’s the little guy whose stronger than what he appears to be, but that’s likely bias. Like seriously, watch this monster of a man carry a literal horse:
If you watched that video and didn’t say “Hell Yeah”, I don’t know why you’re subscribed to this publication.
Sandbag training has several benefits that conventional strength training isn’t able to offer.
The sand in the bag constantly shifts as it’s moved
Static lifts like the squat have a constant load that really doesn’t shift. You’ll see many powerlifting coaches for example obsess over keeping a vertical bar path.
Shifting weight creates an extra challenge for joints to stabilize under load. This makes lifting a sand bag more like playing a sport since you have to adjust to the position of your opponent (the sandbag in this case). You can also build strength in angles and positions you wouldn’t normally get exposed to in a weight room.
A sandbag carry will also put weight on your lungs and diaphragm.
It literally feels like you’re drowning if you’re doing it right. I made somebody cry doing sandbag carries before (yes i’m proud of it, he broke through a threshold in that moment).
This is what makes sand bag training great for grappling and contact sports.
Being able to maintain strong positioning and force production with a heavy sand bag is similar to finishing a take down or tackle under fatigue, especially if it’s an explosive movement like the sand bag clean. Holds and carries of various kinds can simulate being in a pinned position or struggling for more mechanical advantage over an opponent.
If you don’t do a combat sport you can still reap the benefits of sandbag training. Sand bag carries, squats, and other movements provide the core strength you actually want.
Crunches and planks aren’t complete exercises for core strength. Crunches and planks specifically will usually only improve core endurance while the sandbag will substantially challenge the trunk to force adaptation. The core still needs heavy weight to actually get strong.
Brutally Effective Sandbag Workouts
15 min EMOM 2 cleans of the left shoulder, 2 over the right. In this video i’m using a 100 lb sandbag, if you’re new to this type of training id advise a lighter bag and to move explosively with each lift.
Sandbag Complexes
There are many ways to do complexes. Pick 2-4 movements with the bag and just attack.
Ladder
Squat + Clean over shoulder
(5+1L/1R), (4+1L/1R), (3+1L/1R), (2+1L/1R), (1+1L/1R)
x 3 sets w/ 1-2 min rest between sets
Carry Medley
Squat x 5
Bear Hug Carry x 20 Yds
Perform the above 4 times, then rest and repeat for 4 total sets. Do not drop the sandbag during the set.
Stair Hell (this just sucks)
Bear Hug Carry down & Up staircase
Fireman Carry left side down & up staircase
Fireman Carry right side down & up staircase
Yoke Carry (over the top of the shoulders) down & up staircase
Then rest, and repeat for 2-4 more sets
Do not drop the sandbag between carries! Switch it from shoulder to shoulder while you hold it.
Need sandbags? I recommend these sandbags from Amazon and then buying play sand from home Depot y (It’s like $3 for 50 lbs of sand)
That horse's face.
Saved this one. Good stuff 👊🏻