What SANDBAG WEIGHT is RIGHT for YOU?!?

00:00 Sandbag to Deadlift Ratio?
00:56 Consider making some of your own to start out - but they often break
01:23 How many Sandbags do you Need? Remember Goldilocks
02:42 Fillable Sandbags vs. Set Weight Sandbags
04:16 Option 1 - 1 Fillable, 1 @ Bodyweight
04:51 Option 2 - 1 Fillable, 1 @ 25-50lbs - Bodyweight & 1 @ Bodyweight
05:51 Option 3 - 1 Fillable, 1 @ Bodyweight & 1 @ 25-75lbs + Bodyweight
07:03 How to implement Sandbag Training
07:46 Outro
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[@CAHOP2401]

I started off with a 150lbs. sandbag and thought it was incredibly heavy. This was about a year ago. Now I work with a 275lbs. sandbag for bag over bar drills and really enjoy them for all kinds of work outs. Highly recommend

[@thestonecircle]

I started out with just a 'papa bear' sandbag and while I did make progress it was pretty slow. Once I introduced the 'mama bear' and was able to get in a lot of volume/practice my progress was much better, and I was able to throw that papa bear sandbag onto my shoulder! 🐻‍❄ 🐻

[@jj.gallagher]

I have a brute force style bag that is 140lbs and purchased a 260 lb Cerberus. Would you call 140 Mama Bear or should I get a 3rd bag. I'm 265 bodyweight and I can get the 260 bag about 12 inches off the floor. Haven't been able to lap it yet. Seeing some progress but curious if I could progress faster with maybe a 200lb bag

[@jj.gallagher]

@thestonecircle love your videos by the way!

[@thestonecircle]

@jj.gallagher hey I'm glad!! I think if you're able to move that 265, you could probably get a lot of quality work in with a 200. That 140 bag can still be useful, I'd just start working towards more difficult exercises with it like single leg variations, getups etc

[@aster5193]

One tip that I've foundveryuseful is to fill the fillable sandbag with multiple smaller filler bags. Here in italy sand is sold in 50lbs bags, I usually divide them in two filler bags, so I can change the weight in steps of 25lbs without making big messes. My bag can hold up to 150lbs (my BW, btw. It's from RAIDEN Sports if anyone is interested) but I can modify it from a 50lbs one up to a 150lbs in steps of 25lbs, and it's super useful if you don't have the space for multiple sandbags.

[@pelopida68]

Thank you Brian, I’m just starting day 4 of week 2 of your 4horse program and it’s amazing! Looking forward to add a sandbag session as soon as you publish your new program, I feel its really good for may back💪

[@porqpine53]

Watching you absolutely body those bags is always such a humbling reminder of how much strength is left to be had

[@kevinorr6880]

Been waiting for this…no rush, but good timing. Good job.

[@unknownstrongman]

I started using a sandbag over a year ago based on one of your videos man! Awesome video man

[@MrBrockli]

Thanx man!! My Cerberus bags are on their way!! Ordered at 8 am and they shipped at 815 so I tip my hat to them as well!! I’ll stop back after I get into the EDC program! Pumpt about it!!

[@csommer4492]

Great info, I'm very interested in your sandbag program. Love sandbags, they just dampen your input in a way that saps strength but isn't overly fatigue inducing.

[@allcleanenterpise]

I already swoop a new belt and how its sand bag time. One of my favorite KZbin channels!!

[@marshall6352]

I purchased your minimalist program this week and am on w1 d3, and I feel sore in a really good way hahah cheers Brian. Also can't wait for the sandbag add on program to drop, I'm buying it and will be implementing it into the minimalist program every other day. ⛱️🛍🏋

[@JoeyJungleGym]

Bought a 200# bag last year starting out not knowing much about it. Felt stupid and struggled to move it across floor to get it out the way. Now doing 60ft carries and throwing it over the bar. Learning curve is exhausting but worth it.

[@goforbroke2]

Also you can get a larger bag like say a 200lb bag, but you can fill it with a mix of playground rubber mulch and pebble rocks to weigh 150lbs instead of 200lbs. I prefer the pebble rocks over sand, especially when your bag gets wet. Like the day you take your 100lb sandbag for a mile walk and it starts pouring….

[@dimensionalshade8290]

Just on time as i was considering buying one!

[@kozmo7]

Thank you! This helps me out a lot

[@druidman2000]

This is great! At 300lbs I'm working (read struggling) with a 220 right now but look forward to working up to body weight! Thanks for the useful content as always.

[@MrModguru]

How is your progress these days? I’m thinking of getting a 200lb from local second hand seller. I’m 242 body weight.

[@edschobs5204]

Bought the EDC a few months ago, now time to buy a sandbag so I can do the program!

[@lukehailey4833]

Thank you for this video. I don't think I could of found a better one as I look to incorporate sandbags.

[@davidburnham5098]

BA I’m not the strongest but I tell you what I love the sandbag vids #1 thing they do for me is change it up which is huge thanks.

[@undrachevr]

I'm struggling to get the 150# Sandbag @240lbs. Sandbags definitely humble you real quick.

[@jaredyoung5353]

I love how it goes to black and white

[@jaymobiggety9903]

I love it. Thank you.

[@jerryfrazier]

I weigh around 200. I started with 50lb back pack. I also just started the E.D.C. program. 50 lbs was too light. I bought a proper sandbag and filled it to about 85 lbs and that’s pretty good for now. Next month I may fill it up to 100 lbs since I can do the 85 pretty good with no trouble. I’m just taking it slow. But, I can see getting up to bodyweight pretty quickly. But, my god, my hands and fingers are sore, my traps too. I’ve never felt the kind of soreness I feel from this program. And, I don’t mind buying a couple more sandbags because this is just good solid training. It’s more primal and real. That’s what I like about it.

[@gcj408]

What type of bags did you use?

[@cookieinthewoods]

Put me down for the new program Brian. Thanks again for the great content 👍

[@raymondjurado9203]

Sandbags are my favorite conditioning thing ever.

[@Angel_Ripoff]

When the weather warms up again, I really need to get back to sandbag training. I have an army duffel bag with a bunch of 10 lb bags of sand I can adjust the weight. I just need to actually pick it up! 😂

[@FolksingerFitness]

Good overview. I found that with sandbags or stones, around half of my deadlift is a good place to start.

[@maboechler]

looking forward to using my bodyweight sandbag, right now it's still at the impossible stage. The mama bear bag is getting easier each session though

[@danielingiosi2467]

Made the mistake of starting with body weight bag…. Barely able to use at first. Getting back to it this year

[@renolok47]

We use woodsnipper, because they are high volume low weigth, to fill up the emty space afther hitting the weigth. Hope it helps someone

[@karatemikepatolino]

Awesome Info! Tell me about that bracelet pls

[@WarriorDudePerson]

Man I didn’t know what my home gym needed next, but now I need 3 bags.

[@thamontgomeryz]

My sandbags have so much duct tape keeping them together. Will be ordering the Cerberus GP Bag and their heavy duty v2.

[@DarrenRashJr]

Wish I saw this before I bought lol. Just had 2 Cerberus bags delivered today (the 260 and the 300ish). Filled up the 260 outside and carried it into the gym at 205bw. Definitely going to order the adjustable for warm ups, the 260 sure wasn't light. I don't have the sand for the papa bear one yet but I think it's achievable soon.

[@smith.jacob701]

I can carry a 300lbs sandbag pretty easy (as heavy as mine gets) but have only ever deadlifted 455. Manual labor for the win

[@wadsworth2351]

Extremely helpful video Brian. Just a quick query here, with a little background on me first: if you don' remember me, i did contact you a few years back asking about the dip belt. However, i've followed your advice ever since: got myself a rack, a barbell and some weights and have been training to gain a decent amount of strength (i should mention that i have an injured low back). Now i feel like i am ready to take the next step and get into strongman training, however mild strongman training that is! I feel like i'd have more success in strength gains as i am currently with barbells - to be brutally honest, it just takes a lot more technique to perform barbell snatches and clean and jerks and i have no weightlifting background; sandbags and log presses on the other hand seem to be more readily attainable - not saying they themselves don't require the proper form, but you get my point. Question is: would this be the right choice for me to make? I am not really strong even though i've been training to the best of my capabilities - i still cannot either squat or bench my own bodyweight and i can only perform 6 or lower reps of weighted pull ups with a mere 14kg worth of added weight - really i am stuck at beginner's level here. But i need to take several breaks off of training because of my weak back muscles which get overly tight and sore and they need special medical attention to heal. Still though i am determined to give logs and sandbags a shot. What shall i do? Thanks ;-)

[@Fleshfeast]

When I started the Every Day Carry program I was able to pick up a 150lb sandbag, but not do much other than that. 6 weeks in I feel almost ready to use it as my papa bear. Last week I was doing 3 sandbags to a 52" box every min for 10 minutes, and the 100lb bag was still moving fast enough at the end that I probably could have done the 150 instead. (I'm lucky that my commercial gym has 100lb and 150lb sandbags, when I get there I'll try to convince them to get a 200lb as well.) My deadlift 1RM is 485, and I've been lifting for 4-5 years. If I got back down around 15% body fat I'd weigh around 210. I was very sedentary most of my life, so no manual labor strength here.

[@trialsandtribulations7181]

Just because they are called sandbags doesn't mean you have to fill them with sand. Most garden centers and home improvement stores sell rubber mulch. Using a combination of sand and rubber mulch you can customize the weight to your needs while maintaining a nice tightly packed bag. You could but one "papa bear" bag and exchange rubber for sand as you get stronger. Or if using something like Rogue's Strongman Sandbags you can start with the 150lb bag instead of wasting money on the smaller useless 25-100lbs bags.

[@jonm2631]

Hi Brian! I was wondering if you still train BJJ? I know you have the minimalist program, but I was wondering your thoughts on programming for say 2 or 3 lifting sessions per week when training BJJ is a priority?

[@Schmuddel]

Commercial sandbags are expensive, but you get a lot more bang for your buck (like you said, lifting your bodyweight on a barbell is one thing but that same weight in sand is another) and they're still way cheaper than standard iron weights. Sandbag training is more athletic in general.

[@bryanchrist8876]

Coming from an EMS background. I thought the "floppy" bag could /would also possibly represent an unresponsive, dead-weight, type person? Or even just an unstable type lift? Thoughts.

[@LivinginDurangoColorado]

Thank you!! Do you Kobe any companies that have tillable sandbags that are smaller? I’m looking for my wife that is more comfortable with around 50-70lbs for a sandbag right now..

[@boom-bm1kl]

Yes

[@deke61sg]

What media do you use for your bags? Beach sand, dead sand, etc.?

[@kaibahseto]

Love to train with sandbags but I don't own a home and my gym is commercial so I'm out of luck for now

[@Wayf4rer]

I made a 135 lb sandbag and that was even a bit heavy to start. It takes time to get into the rhythm and if I had to redo it I would probably make a 100 lb one just for practice.

[@andyharrison2424]

Great video, when’s the sandbag program coming out?

[@andyharrison2424]

I should have waited until the end!

[@jacktaylor9337]

So with option 1 would you get a fillable bag that can take you up to bodyweight or below bodyweight?

[@iamnotjcook]

I literally was looking sandbags up today...

[@stevelee3144]

Get an iron mind bag you can vary the weight.

[@macewindont9922]

I'm 230 pounds. I made a 50, 100, and 150 pound sandbags and the 150 is pretty challenging! I have to rest after throwing it over my shoulder once. I guess I'll try to get better at it and make a bigger one after that.

[@eto_chelovek]

How did you make them? Which style?

[@ak-zw8jv]

I got the loadable cerebrus and only loaded it to 100lbs. Damn it's pretty annoying how floppy it is. The tie on it is way too high and doesn't stay tight. Going to keep it for my papa bear sandbag and just get a set 100 lb one. I honestly don't think I'd recommend the fillable ones. Just spend a little more and get separate bags. Plus it's not like you can add or subtract the weight on the spot so if you want multiple options just get multiple bags.

[@benjamingroeneweg4097]

Can you throw and dump the fillable sandbag, because of the top knot?

[@anthonini66]

Started with one just over body weight. Does 90% of what I need.

[@2tx215]

Probably too late for a response but would you say lifting feed bags is similar to lifting and training with sandbags

[@carsons5750]

My wallet is open and waiting for the 60 sandbag workout book to drop 👍

[@oneeyeman6118]

Same bro.

[@rauliuxaa]

If i can get 90kg stone to shoulder, should i get 100 or 80kg sandbag?

[@anonperson3972]

Last time I was this early I got dumped

[@aaroncjeter2011]

How much would the baby bear sandbag weigh?

[@drip369]

I mean I zercher deadlift 2xBW and that still doesn't compare

[@tbone6203]

I got a rouge 100# disc bag i packed it with pea gravel just short of complete fill tha shofting space will smoke ur ass cause of little shift---

[@ov02002]

Do you know how to close the fillable sandbag w the top knot? I bought one from Cerberus but still kinda confused lol

[@BrianAlsruheOfficial]

I cover it in my other sandbag videos

[@roccojohnson4600]

Mine definitely don't last forever. I'm on my 3rd 200 lbs bag. Eventually the bottom stitching will rip open on this one after I drop it too.

[@rampagesmackssons508]

What brand?

[@matthewhawke8902]

How easy is it to taper these bags? Meaning if you get the 300lb version and only put 200 in it initially, can you cinch it down easily to keep it tight?

[@BrianAlsruheOfficial]

They’re two different kinds of bags. One you can do exactly what you are saying, but you can’t do that with the ones that are a set weight.

[@samueltwinn3575]

Do you think sandbags put less stress on the spine than barbells compared relatively to intensity, I can deadlift 500 pounds but a 270 pound sandbag feels just as heavy. Just wondering if I should use sandbags exclusively as I am dealing with a herniated disc, and when I can train again I’m thinking of using sandbags

[@georglehner407]

Honestly, I think the opposite. When you pick up a sandbag you're doing a super deficit deadlift, plus you're somewhat forced to round the back a bit. It's something you get used to, but I'd say be careful with sandbag training if you had previous lower back issues. I would stick to barbells and kettlebells for a while first. Make sure your form is spot on and that you don't have any lower back pain for a few weeks before you try out sandbags.

[@BrianAlsruheOfficial]

As long as you breathe and brace correctly, it is not more dangerous at all during the pic. And then you are safer than in a standard dead lift. Once you are hugging it to your body, because it acts as a large belt

[@BrianAlsruheOfficial]

As long as you breathe and brace correctly, you will be safe. But definitely refresh yourself on my videos about it to make sure that you are getting a full 360° fill of air.

[@wadsworth2351]

These are expensive as you mentioned Brian. If one were to make a diy sandbag (no duffle bags available though) what shall i pick from the building supplies store?

[@BrianAlsruheOfficial]

Check out my how to make a sandbag video and it will fill you in on everything you need

[@wadsworth2351]

@@BrianAlsruheOfficial Thank you Brian, so very much.

[@drip369]

I was wondering when this video would drop

[@Jimunu]

Me too. I wouldn't have guessed like the next day after I watched the video though

[@drip369]

@@Jimunu maybe it's because it was snowing this morning in Pennsylvania and he didn't want to wait until the weekend when he had all this free time hahaha

[@BrianAlsruheOfficial]

Yeah, since I have the Sandbag add-on program coming out, I am trying to get a lot of the inevitable questions answered with videos before I release it. There’s actually going to be an entire sandbag Director. He released at the same time the book is released

[@stevenrobare6668]

I've had Cerberus bags for a few years now, awesome quality and company that is very responsive if you have any questions

[@chrisc7764]

For those that may not want Cerberus for whatever reason, the Titan bags are surprisingly good. My 300lb bag has proven very durable

[@freedomrings1420]

I searched to see if you have a video using the 300 pound sand bag but couldn't find it. Where would I find you demonstrating the 300 pound sand bag ????

[@chrisc7764]

@@freedomrings1420 I tried posting a link to my instagram but I think youtube took it down. The only video I have uploaded is April 2022 on @chrisxcrofts

[@freedomrings1420]

@@chrisc7764 I don't do anything other than KZbin.

[@Dehura]

I only have mistress bear bag. Little lighter than mama bear and heavier than baby bear. 👍💪😅

[@Asymmetrical.athlete_]

What I found out to be the weirdest thing, for me a 250 sandbag is harder to load than a 300lb stone…idk if it’s the dimensions or what 🤷‍♂️

[@CAHOP2401]

It could just be the length of the bag. I find that with a 275lbs bag that’s laying on its side, I need a wide stance and the bag between my feet otherwise it’ll get stuck at my knees. However with a 20 inch wide stone of the same weight, it’s much easier to pick and lap

[@Asymmetrical.athlete_]

@@CAHOP2401 I agree

[@duncanmiddleton9515]

Will the discount code work for the UK?

[@LukeDon7495]

“Warrior” 10% off Uk

[@Thefringefitnessproject]

I felt the same way, fuck I’ll just make them I’m not buying a bag for sand!?!? Just use the money you save to buy a new dust pan and broom lol! Just buy the purpose built set weight bags people they are great

[@The10thManRules]

My first experience with moving a serious sandbag was at the Tactical Games in Pennsylvania. I was in Master's division, which is age 45+. There was a battle (stage) where we had move a 150# (3x50# in a larger sack) bag 25 yards, engage rifle and pistol targets safely and accurately, then move the sandbag back to the start point to retrieve more rifle/pistol mags, then move the bag back to the firing line, shoot, then move the bag back to the start point for another set of mags. That battle alone set the pace for embracing the suck in ways I hadn't experienced since my military career. I was humbled. That was the first of 3 battles on day 1. Day 2 also had 3 battles. Each battle varied in difficulty of implements (farmer carry, overhead carry, sled drags (forward/ backwards), burpees, husafell stone, 2-3 miles runs in full battle kit, etc) movements and weapon requirements. This was the kick in the balls that I needed to get into "total fitness". I have since incorporated sandbags, among other critical things, into my training. What's the point of all this? Who's REALLY prepared to move your kit (body armor/carrier, weapons, mags, radio, food, med kit, etc), your go bag(s), while keeping your family motivated while maintaining situational awareness and weapons safety and accuracy. Fitness is survival.

[@BrianAlsruheOfficial]

Sandbags change the game

[@LaserBeamsAndArtillery]

Just don’t pick a light 100 lbs or he will bring up that his wife lifts more. 🤷🏻‍♂️

[@BrianAlsruheOfficial]

For those of you uninitiated…my 100lb wife can pick and carry a 200lb bag for 50ft. It is time to step up the game

[@LaserBeamsAndArtillery]

@@BrianAlsruheOfficial but for those of you who have never lifted, it’s okay to start where you can, instead of comparing yourself to his wife who’s lifted for years 👍🏼

[@jdh9606]

@@BrianAlsruheOfficial that's ant strength. Can she toss it over her shoulder too? If not what's the heaviest she can do that movement?

[@BrianAlsruheOfficial]

Man, if that hurt your feelings, I’m sorry man. I just see tons of people choose lighter weights because they are “comfortable” but in order to make real progress, the sandbags need to be weights and are a stretch for the individual

[@jdh9606]

@@BrianAlsruheOfficial no hurt feelings! I mean to say that ants are powerful! Anyways, how much can she toss over her shoulder? Hoping to set a mile marker for myself.

[@CK-iy3hx]

No 1 advice for sandbag training: cut your fingernails! Otherwise you will learn a lot about fingertip pain 😉

[@schwarzerTeufel88]

What is that intro my man? Chill tf out

[@gerardmartin4718]

Freak

[@BIG_ASS_MOOSE]

Can you do a video on the Prowler weighted sled? I did it for the first two times this week... FML!. Tuesday and Friday. I'm an extremely obese formerly depressed Army veteran in my mid thirties. I can't run but find the prowler gave me the same sensation as sprinting hard. Definitely really great cardio.

[@BrianAlsruheOfficial]

I already made that video, my friend, just search for sleds, and it should pop up

[@BIG_ASS_MOOSE]

@@BrianAlsruheOfficial thank you!

[@BIG_ASS_MOOSE]

@@BrianAlsruheOfficial that video is really informative. Thank you

[@user-nw8be4dl3o]

All the "light"weights are out of stock for months now . What a shame

[@iamnotjcook]

I literally was looking sandbags up today...