Sandbag for Beginners [5 Exercises for a Great Workout]

If you havent tried sandbags, you should. They're a fun and challenging way to workout. In this video Coach Brian Klepacki shares 5 exercises for beginners to get a great sandbag workout.
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[@CriticalBenchCompound]

😆💯 𝐅𝐑𝐄𝐄 𝐖𝐎𝐑𝐊𝐎𝐔𝐓! 𝐃𝐎𝐖𝐍𝐋𝐎𝐀𝐃 𝐓𝐇𝐄 𝐁𝐄𝐒𝐓 𝐂𝐎𝐑𝐄-𝐊𝐈𝐋𝐋𝐄𝐑 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄𝐒 𝐍𝐎𝐖: www.criticalbench.com/corekillers/

[@kyleb5518]

I got a 50lbs weight bag at a discount department store - never worked out in my life so it's pretty difficult to do more than 15 reps of anything but it's already great fun

[@CriticalBenchCompound]

You got this!

[@arym1108]

Updates?

[@zacfensome9245]

bought one this afternoon, looking forward to using it.

[@CriticalBenchCompound]

Yay! We can't wait for you to try it, Zac!

[@cristobalvalladares973]

Sand bags are great for combat sports training. They more closely resemble the shifting weight of the human body. The body is not static weight like dumbbells. Hope it helps.

[@CriticalBenchCompound]

We totally agree! Thanks for supporting the channel.

[@neila7898]

Superb video. Thank you.

[@CriticalBenchCompound]

You're welcome. Thanks for watching

[@carolinagoldbug983]

This video is almost 3 years old, so it's not a criticism, but outfits like 'Brute Force' has 'bags-within-bags' to mitigate the leaking sand mess. And the inside bags aren't quite filled all the way, so you still have some 'shifting' inside.....with the sand shifting AND the inside bags shifting a little. Those are great basic movements you showed. Kudos.

[@CriticalBenchCompound]

Thanks

[@TheBammzie]

Thanks for this - I might need to buy a lighter one than what I've already got for the overhead press (Thanks Aldi for only having the 20kg bags!) but this is really helpful for fitting in weights on days where the gym's fully booked.

[@CriticalBenchCompound]

You’re welcome 😊

[@arym1108]

Heads up, they sell them that come with like 3 separate smaller bladders inside. 25-75lbs in one bag.

[@SeamusMartin1]

My local Aldi currently has 10kg bags as well as 20kg bags in stock.

[@cfd796]

I'm trying out sandbag workouts for the first time. How many sets/reps should a beginner do (or is it based on history, build, etc.)?

[@CriticalBenchCompound]

Aim for 10-12 ... if you get to 8 & fatigue that is okay. As you develop greater strength you will be able to complete more reps

[@mn98lfc]

I'm just starting and I'm aiming for inbetween 10-15 reps, 5 sets is what I am doing

[@shanedoyle8870]

I got a 25kg 1 here in Ireland I think that's 50lbs I use it for bent over rows 20 reps then 15 reps bench press

[@jimschaefer2391]

Awesome

[@CriticalBenchCompound]

Thank you!

[@LazyPirate8]

Can you run with it?

[@Pytho_n]

Ever since the pandemic I've gone off gyms. I live 2 min walk from a park. I will purchase a sandbag from Amazon and do training on the field there.

[@CriticalBenchCompound]

Awesome!

[@Rpena1448]

Hope you read my comment but mind explaining the purpose for that last exercise? Is it for grip strength? Also how long we hold for?

[@CriticalBenchCompound]

This exercise targets the muscles in your core, shoulders, upper back, arms. Start with 30-40 second hold and work up from there

[@kevchez4262]

I've messed up, I'm 54 not been to the gym in over 30 years but my cardiologist suggested I get some exercise, so I purchased one of these bags, it's 30lb, I cam pick it up quite easy but I think it's going to be to heavy to work out with.

[@CriticalBenchCompound]

Unless your a pretty strong person, it might get heavy depending on what exercises you choose

[@raylenemay2934]

How much reps do you have to do thanks

[@CriticalBenchCompound]

This depends on how heavy your sandbags are and your goals. For most people perform as many reps as you can in 30 seconds.

[@rossthomson9833]

I'm in the UK and my bag is 20kg I didn't notice this video was in LB and I'm wondering why it's so heavy for a first timer. 😂 Turns out I'm starting with around 44LB doh.

[@CriticalBenchCompound]

Oh wow! Thanks for sharing anyways.

[@RainaAbin]

I do lunges with them

[@ChuffDaddy]

Come on, coach. The whole point of training with a sandbag is that the weight shifts. You have these way too full.

[@CriticalBenchCompound]

These are filled correctly 😊

[@darylbernard2616]

Agree - that's another reason I love the Goruck sandbags. The sand shifts constantly - that's really the point. Otherwise you might as well just have a fixed weight.

[@simonbpalmer6617]

The suitcase manoeuvre..👌🏻😂 probably the worst thing for you?

[@sweeneyTodd-de4by]

Do these exercises burn fat

[@CriticalBenchCompound]

Yes!

[@joejoelesh1197]

Serious question. Why use a sandbag for these lifts instead of a bar?

[@CriticalBenchCompound]

Well a couple reasons ... you can carry the sandbag in a way that isn't practical using a bar and targeting different muscles, mixing up equipment as with mixing up workouts is fun AND ... the given weight of sand is about twice as hard to lift as a given weight of an iron bar!

[@poloskiererinvey7723]

@@CriticalBenchCompound how is the wieght of sand in comparison relevant as surely these sandbags are just wieghts in practice. In my opinion the strength curve of both a barbell and a sand bag shown in this video is the same. on top of this the sand bag due to the difficulty of the grip will have to be a lower wieght than the Barbell leading to less mirco tears in the muscle leading to less opportunities for musclaur hypertrophy

[@MohamedAmine-nq5rj]

@@poloskiererinvey7723 i think that are two types of sandbags the first the sand does not shift (useless) and the second it shifts this is where the weight is twice hard than iron bar

[@mat176]

Does he really have to demonstrate this without a top on??

[@CriticalBenchCompound]

Yeah absolutely

[@darylbernard2616]

Goruck Sandbags 2.0 don't leak.

[@rudikriek]

Don’t see the point of this guy having his shirt off, also not explaining which muscle groups the exercises target.

[@CriticalBenchCompound]

We film in an unconditioned wharehouse gym in Florida. You can't imagine the heat, not the mention the humidity that we endure when doing these films. The "shirt off" is more about keeping as comfortable as possible.

[@VintagegainzNartistic]

🙄He's a gym guy