Why Sandbags Build So Much Muscle

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0:00 Heavy Sandbag Lifting
0:40 Perceived Effort vs Muscle Failure
1:45 RPE & RIR
4:35 Sandbags Make You Like a Beginner Again
7:27 Sandbags Rewire Your Mind
9:50 Other Training Styles
10:40 Answering The Big Questions

Disclaimer: The Stone Circle is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. The Stone Circle will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but limited to economic loss, injury, illness or death.

[brasilultimateteam]

Did my first workout with a 100lb homemade sandbag, bought your book and following the program!

[michaelpopkins]

Nothing in my experience taps into that hard mindest than heavy sandbag work. Theres no cutting corners, just sheer grit and willpower!
The 150lb bag ALWAYS feels heavy to me even though i can shoulder more weight now!
Great to see more people discovering sandbags in the comments, all thanks to your channel!! 👍

[ironteacup]

Put your book on my wishlist. Should be getting it soon. Military here and I love this concept

[ringburner]

Absolutely 100% agree. I also find 2 things apply in the muscle building using sandbags. The lifter is already at a disadvantage due to the load being offset which requires better core stability. If you didnt have that ability the sandbag would win in either not moving from the ground or taking the lifter with it to the ground. I would also hazard a guess, a not fully loaded sandbag would require even further stability during the lift the more the sand can move during movements. If its moving, more adjustments are potentially required to keep balance and i bet it hits the muscle deeper and harder than with a fully loaded to the brim bag. Just my thoughts

[schmeckles]

Brother, realy, your video's helped me so much! I'm a beginner (started fitness 9 months ago, and sandbag 6/8 weeks ago), but already notice insane strenght and muscle increase. Lifting heavy things outside the workout is becoming very easy, very fast. My lower-backpain is pretty much gone since i started sandbag lifting. I'm totally solded on sandbag training, and i want to thank you for showing me and helping with the proces!

[Aatell]

Man can't wait to get my sandbag. I first read about them about two years in the book "Dinosaur Training" perhaps the greatest ever written about heavy functional training. Seeing you lifting these things gives me all the convincing I need that it's a brutal wonderful way to train.

[freehatespeech]

I like that you can't really cheat with sandbags. If you are trying to get a bag up on your shoulder, no matter how you do it, it will be difficult and stimulative. It's so honest and straight forward. You literally can't cheat (although self limiting variations also exist)

[buildingdadbod.]

YES. I've never been a big RPE or RIR guy. Its like the amplifier in spinal tap, most of the time effort should go to 11.

From what I'm seeing so far with sandbags the beauty is the amount of muscles they stimulate on any given exercise. I'm big on taking everything to failure, or beyond. Whether it be rear delt flys, dips or squats.

[John-Imperial]

Spot on man! 200 always feels like an RPE10. Every sandbag session feels like a battle of willpower 😅💪🏽 I think I need a lighter sandbag just to get in the groove and build confidence before the heavier ones.

[QubitVector]

Great video and very apt. We cannot underestimate the effect of CONDITIONING the body to do this type of lifting. I had a plan of doing 1-3 Bear hug carries till failure with the 200 lb bag every 3 days. After 6 weeks I quickly have reached a plateau of 30-35 seconds of carrying the bag. So I got a 100 lb bag and have been using that to do long carries, switching from shoulders to bear hug, not letting the bag hit the ground for 15 minutes while walking. This has been a game changer. My new PR for the 200 lb bag is 45 seconds and I'm going to stay around this mark for a while. This type of training is long, slow and highly rewarding and it cannot be rushed!

[simhz]

Just got the book, fantastic work! I read through it before each work out to make sure I have the fundamentals right.

[doge]

I feel the same same (perceived effort not matching failure) while doing Zercher squats, its something that makes you feel closer to strength

[BaconIover]

What that means is I bought my first sandbag in June. I will need the next bigger bag around Christmas. I almost doubled my strength in around 4 months. That's what it means.

[BackwardTravisty]

Sandbags are no joke, especially combined with movement. My body has never looked or felt better.

This channel is the truth.

[toppersundquist]

It's nice to be told I have so much potential.

Also, realized lately that I can't even work out with earbuds in just playing music, to say nothing of trying to do it while watching a movie or listening to a podcast. Even that is too much split attention. I can put music on my little phone speakers, and that's just a nice background thing, but I need to put all of my mind onto every single part of what I'm doing.

I miss being young and being able to work out while doing 5 other things :D

[wildfp]

Went to DIY store. Bought a bag of sand. Really good. Lift then lift to over head. I started a few ago with 10kg then 15kg plates. The sand is approx 20kg. Its plastic bag so need to duck tape up or Hessian bag ir something. I do finish off with a set if bar work i.e. dumbbell lunge ir lats or chin ups etc...but with all training, subject to change. Will look at purchasing your book.

[jculbert]

Man ain't that the truth. I've been at sandbags for a few years now. I've gotten 265 over a bar, I've gotten 250 on my shoulder, and I've done eight reps to shoulder with a 200. But EVERY training session, I go to pick that little 150lb bag for the first rep and it's like I've never touched a sandbag. It always takes a few reps to remind my body that it can actually do this one easily. Sandbags always feel like death, but they will ALWAYS respond to aggression, to EXPLOSIVENESS. You CAN get that one more rep! Nothing makes you feel like you've conquered something quite like a sandbag PR.

Okay maybe an Atlas Stone or natural stone. 😅

[mikes]

I started doing more regular sandbag workouts about 3 months ago and I'm enjoying them a lot. And I feel like the strength I'm building will carry much further in the real world then traditional bodybuilding or even power lifting moves.

[danhemsworth]

I got a 200lb rogue, can get it to chest but no luck shouldering yet.

[creativetraininghacks]

As someone who has proceeded doing what you mentioned for comparison – 20 reps of breathing squats (10+ 10 rest pause, sometimes also called "widowmakers") – for quite some time with very good progress physique-wise, I very much like this video! 👍So I guess, I'll do a lot lap-to-chest from now on.