How To Get Started With Sandbag Training

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Disclaimer: The Stone Circle (Cody Ryan Training) 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 (Cody Ryan Training) 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.

[@carlocatabijan]

Just bought a 75 and 150lb sandbags because of you. Let’s go farmer strength!

[@thestonecircle]

Heck yes you got this!!

[@patsquanch]

sandbags have consistently been some of the most fun shit i've done in training in the last 10 years. Having a blast with this lately, and love keeping up with your content! thanks for the motivation and entertainment, dude

[@thestonecircle]

Hey heck yeah!! Sandbags are so awesome, glad to have you here!

[@albertorozco3652]

Can you make a video on how to make one ? " Sandbag" thank you in advance

[@thestonecircle]

I've been searching for a good canvas bag, once I find one I'll definitely make a vid on it!

[@a.m.7438]

At work I tend to discard these used bags that weigh up to 80lbs. So I am looking to buy a weighted bag that is 75lbs. I want to build up more strength and make my job a little easier. But ir's time to up my weight anyway. Been doing home wormouts for 9 months consistentlyz twice a week. Time for heavier weights anyway.

[@thestonecircle]

Hey sounds like a good plan!

[@MonkeyBarsEveryday]

sandbag Sam at it again

[@thestonecircle]

Haha I couldn't stop thinking that too

[@Jharpbackup]

Hey man I have a question. How strong would I be considered if I can lift an carry a 400LB sandbag at 160lbs bodyweight?

[@RangoTheMango]

freak of nature strength

[@Ryan-wx1bi]

A guy who needs to compete in powerlifting or lower weight class strong man

[@mattduran3843]

Even the strongest men in the world have issues with a 350 pounder...

[@silber11]

Whats the type of sac called you used for your diy bag? I’m not going to buy unfilled strongman bags for 80 bucks…

[@thestonecircle]

I definitely get that! This one is actually the ironmind bag so it did cost me but I also made a few before this from random bags I got from thrift stores, you can find some nice canvas bags for really cheap that way

[@flipchute]

I have some old duffle bags from the Army. I suppose this could work just fine?

[@thestonecircle]

Yeah definitely! My first sandbag was a canvas bag from the thrift store filled with rocks haha it worked pretty well

[@unknownstrongman]

It is difficult, to know when to include it. Good advice. My gym...misplaced the big ones? I'm not sure what happened, but I miss em. I should get a bigger one for here at hoke. Awesome video Cody

[@MonkeyBarsEveryday]

"yeah couldn't find it" >200lb sandbag

[@thestonecircle]

I remember when you said they went missing haha that sucks so much, someones always gotta ruin it for everybody else! I like stone lifting but I've been feeling lately like sandbags are the hyperactive younger bro, so easy to work on that pure power with a sandbag

[@unknownstrongman]

@@MonkeyBarsEveryday for real though

[@unknownstrongman]

@@thestonecircle well put. Both build usable strength.

[@ascensiongenesis_sigma]

Bro, you're over here too?

[@sovereignsustainability]

This looks amazing

[@thestonecircle]

You'll love it!!

[@tsa6394]

Love it, missed this before I asked my question last night.

[@thestonecircle]

Thanks! I'm still gonna work on a video about it, I think there's a lot more I could say!

[@KnutNowak]

Great Video!

[@thestonecircle]

Thanks hope it helps!

[@StopTheDamnTape]

Literally searched for this topic because I can’t make my mind up on which weight to start with …. Good and useful video bro, straight to the point, thanks 👍

[@stu73ke]

I have been lifting weights for close to 40 years, I was unsure whether to buy the small Cerberus bag or the medium. I thought 70kg max might be too light, much lighter than the weights I use on my barbells, but in the end I bought the small (40-70kg) one as I thought, better too light, as I can d9 more reps, perfect technique than too heavy to use at all. I filled it with maybe 65kg of builders sand. In my first trials with it, I got it on my shoulder but realised it was too heavy to use to get used to the technique and be able to do the kind of reps I wanted, so I took out about 15 - 20kg. Much better to get used to it. A few days later I felt the bag and it was damp - dumb idea to put builders sand in, so I emptied it all out and hung the bag and liner out to dry. I bought kiln dried sand from the builder's merchant and put in around 40-50kg and there is plenty I can do with it at that weight, I will add more sand when the time is right. I accidentally snapped the top, outer bag buckle, so I rigged it up the best I could, then put 2 x 70kg cable ties over the buckle /strap, with cloth tape over it, and it is fine now. Hope that helps someone!

[@thestonecircle]

Hey glad it helped! I think with your experience, and seeing what you can do with snatch grip deads, off the ground with 150 probably won't be much of a challenge for you, but it could still be a good weight for perfecting the sandbag to shoulder skill before moving up if you're interested in it. If you don't care too much about the shoulder I think you could easily start closer to 175-200

[@thestonecircle]

That seems to be the biggest challenge with anyone who's already pretty strong lifting weights, there's a pretty big difference in strength between lifting to the shoulder and everything else. Lifting to the shoulder can feel so heavy at first!

[@StopTheDamnTape]

@@thestonecircle yeah bro I want it for both shouldering and general various lifts the rows, carry’s, some overhead presses etc all the usual suspects. I’m pretty bored of barbells so I just want it for variety. I was gonna make a dyi one this weekend, and test it out to see what something roughly 150 lbs feels like without spending too much or waiting on shipping … and you know what?? I’ve come down with some kind of nasty gastro/fever so the plans postponed for now haha. Hopefully this passes quickly, I’m feeling fukn wrecked.

[@StopTheDamnTape]

@@stu73ke thanks for that detailed reply bro.. yes that was helpful. I’m gonna start a bit lighter than I initially thought because all signs and wisdom point to that being the best option 👍

[@miguelmontero7160]

Do sandbag carries and sandbag Turkish getups provide similar benefits? Is one better than the other?

[@thestonecircle]

In my opinion the carry is far superior, I think it's the ultimate exercise! Both are good though, and the turkish getup will give you more single leg strength which is never a bad thing

[@gustavolobo3621]

Hey man! I'm looking to buy my first sandbag, do you have any recommendations for a bag? And what sand to fill it with (if it matters).

[@thestonecircle]

I'm a big fan of the ironmind tough as nails adjustable 300lb sandbag. You can add weight as you go that way, and it's cheaper than the others. Also super durable! Play sand from the hardware store is recommended just because it's sifted to make sure there's nothing sharp that could tear through the bag

[@EstebanPadilla-cd5xo]

What benefits will it bring a tall ectomorph lifting sand bags. Would you recommend it?

[@thestonecircle]

They make you big and strong I recommend it to anyone who's able! :)

[@beleares]

Would you recommend the bells of steel sansbag for a beginner?

[@thestonecircle]

If I rememeber correctly that brand has straps attached right? Those can work well and would be a great place to start. Personally I'd say though if you do plan on eventually lifting sandbags without straps, it'd be worth building that grip strength from the start with a sandbag that doesn't have straps

[@EggplantOven]

I got sandbags on aliexpress for $20

[@timuberlackner8675]

How much is a plate in kg?

[@thestonecircle]

just about 20

[@ridlasab]

Hi, ive been doing sandbag training for 12 months now and ive got upto a 200lb bag with bear hug carries for one hour and im feeling pain in my spine from it , is that normal or is it that my form is off , also do you breath and brace using the valsavar manuevere when you use the sandbag

[@thestonecircle]

I always use the valsalva maneuver definitively. 200lbs for an hour is pretty intense! First off awesome job thats a great accomplishment! it could just be time for a break. I haven't had any real pain, but taking some time off got rid of any stiffness. A full week off with lots of band good mornings for the extra blood flow/active recovery and at least 10 full minutes hanging added up throughout the day every day for that week seems to work really well

[@ridlasab]

@@thestonecircle nice , thanks for the response

[@Pyromanemac]

Depending on your workout regimen, you should consider cycling intensity and weight. Include a down phase to allow your body to relax over a couple weeks. Then you can ramp back up and your new peak should be higher. Adding that had helped some lingering pains I pick up throughout a cycle.

[@EnglandLives]

Just found your channel! I see you do all types of training so in your opinion, what type of training has given you the greatest everyday functional strength? I want to build the most strength I can where I can lift and move heavy things like furniture no problem and when grappling/wrestling with larger guys, I want to overpower them. You got any ideas from your experience? I already barbell train for many years but was thinking adding in sandbags to achieve my goals?

[@thestonecircle]

Hey glad to have you here! I would definitely say hands down the natural stone or sandbag bear hug carry! Natural stones seem to have the best carryover to lifting awkward things like furniture because every stone is different. A heavy sandbag with some extra space left in it so it moves around on you should help a lot with the wrestling/grappling. I would say odd object lifting in general, anything awkward you can pick up off the ground and walk around with should help you out. That one exercise completely changed the way my body feels after a few months!

[@EnglandLives]

@@thestonecircle Awesome dude thanks for that, definitely gonna get me some sandbags. Any ideas on where to source natural stones because I was at my local woods the other day and didn't see any stones there unfortunately :(

[@thestonecircle]

@14 miles to the Right awesome you won't be disappointed!! If you have a river or stream of some kind near you that seems to be one of the best places to look!

[@EnglandLives]

@@thestonecircle Cheers for the recommendation, I will keep my eye out! On a side note, have you thought about incorporating this exercise in? watch?v=HFmYr33eidI (won't let you send links in comments but if you paste that in the YT search it should bring the vid up)

[@thestonecircle]

@14 miles to the Right haha darn Eric has so many gems out there, I'd actually really like to try this now I need to get one or those things

[@MrJamesEspinosa]

weight?

[@thestonecircle]

The sandbag I'm lifting in the vid? Somewhere in the 220 to 250 range

[@TheReal_1NE]

E