Sandbag Hypertrophy: The Ultimate "Sandbag Only" Program for Muscle and Power

0:00 Intro
0:20 Part One: Choosing a Sandbag
5:18 Part Two: The Program
9:32 Part Three: Calisthenics
The Ultimate Assistance Exercise
• The Ultimate Assistanc...
Train Like a Witcher!
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My Favorite Sandbag [Amazon]
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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.

[@thestonecircle]

Here's the program: Mon Sandbag to shoulder (Work up to 15 per side, then add variation) Horizontal Pushups (2 sets of 8-30 reps) Vertical Pushups (2 sets of 8-30 reps) Weds Sandbag Squats (10x3 work up to 10x5/add variation) Horizontal Pushups (2 sets of 8-30 reps) Vertical Pushups (2 sets of 8-30 reps) Fri Sandbag Carries (5 sets to failure) Horizontal Pushups (2 sets of 8-30 reps) Vertical Pushups (2 sets of 8-30 reps)

[@MonkeyBarsEveryday]

no pull-ups?!

[@thestonecircle]

@MonkeyBarsEveryday I know right 😮 Would def be a great addition but then the program would require more equipment

[@tsa6394]

I was thinking you could definitely add in some sit ups supersetted with the push ups, get some core assistance in.

[@thestonecircle]

@@tsa6394 couldn't hurt!

[@hansmemling2311]

@@thestonecircle Your video inspired me to get a sandbag of my own. My main goal is to be yoked but because I'm vain I also want broader shoulders. Does your program help with broadening the shoulders? What muscles does it target specifically? If I may ask. Thanks in advance :)

[@marshalpulls6428]

After working as a residential mover I can say nothing will improve your strength and physique like picking up, carrying, and generally wrestling with odd objects. And this video nailed how to do it at home.

[@thestonecircle]

Hey glad to hear your experience had been similar! An uncle of mine does that work, I once saw him and one other guy move a grand piano down a couple flights, just crazy!

[@mathiso01]

Yep, looks like a form of isometrics. Strengthens the tendons. The real key to strength.

[@danieltaylor211]

​@@mathiso01 I agree

[@haroonmohammed6351]

As a mover, what's your opinion on large mattresses ? I've found those to be perhaps the hardest things to handle, but I'm not a professional mover myself, I'm rather an occasional moving helper. Mattresses are heavy, got very little grip area, and it's a floppy cuboid. Do you have a technique or is it raw strength that I don't have yet ?

[@miromaria4916]

I never found any appeal going to the gym, calistenics is the way for me. So much fun and creative way to challenge yourself.

[@Dan.50]

For about a year I used a 50lbs sandbag a 30lbs kettlebell and a 25lbs sledgehammer & tire as my home gym. Felt great!

[@thestonecircle]

That sounds like a great combo! I've been thinking about getting a sledgehammer for a while now, seems like a really fun way to train!

[@Rei_geDo]

Very informative! I like how you mentioned the tendon strenghtening aspect. It's often very overlooked, although plays a massive role in longevity! I'll try and makeshit an odd object I can lift out of some old canvas bags, until I can get my hands on a proper sandbag. The benefits of this style of training really goes beyond regular old bodybuilding. Cheers!

[@thestonecircle]

Thanks glad you liked it! For sure, for me at least I swear it worked like magic for the tendons, stones and sandbags made me feel SOLID no other way to say it! And HECK yeah, I'd love to hear what you think of it!

[@staytrue5307]

Sandbag lifting really works endurance and stamina as well. A heavy sandbag carry has you blowing out your a**. Ive been working with just a sandbag for 5 months now and ive put on a Decent amount of solid dense muscle, lost fat and it's even improved my posture. I had a hunched over posture from years of boxing training. Great video dude. Appreciate it.

[@thestonecircle]

Hey that's awesome!! I noticed the posture thing too, carries seem to strengthen all the important stuff for that. Glad the sandbags have been working for you. Also great to hear from you, I have a comment from you from close to 500 days ago!

[@staytrue5307]

@@thestonecircle What was the comment? I've had so much happen in that time, diagnosed with complex ptsd, being in a care home. Business ventures & failures. Be interesting to see what my comment was. Hopefully it was a positive message and nothing negative in any way. Thanks for replying. Its great you are still working hard and posting brilliant videos.

[@thestonecircle]

@staytrue5307 That's tough sorry you've had to deal with all that :/ I had posted a calisthenics circuit video and you asked what the song was 🙂 it was lazerhawk overdrive!

[@oldnatty61]

Damn dude you're blowing my mind! This is one of the best fitness vids I've seen on youtube. Solid common sense advice. Very well organized. And achievable by nattys. I would offer one suggestion. Use one bag. Start very light. 25 lbs. And add weight slowly. This is a better saferway way to condition the body. 100 lbs. is a lot for someone just starting w/ a bag.

[@thestonecircle]

Thank you!! I appreciate that coming from someone with your wisdom! And definitely I agree on the weight too. I used a 100lb bag at first but by no means should everyone start there, especially if they dont have much experience with lifting!

[@TylerINDY1]

For those like me who started as weaklings, and couldn't even lift 100lbs before sandbag training, Rogue fitness sells rubber crumble that can fill a 150lb sandbag while only weighing 50lbs. This can help tremendously, from here progress to removing rubber and adding sand, or adding sand and old shirts. Eventually you'll just have sand, and you'll be stronger than you ever imagined.

[@thestonecircle]

That's a great idea! And you're right, getting stronger with sandbags makes you strong period!

[@unknownstrongman]

This is so cool dude, can't wait to finish watching at breakfast. Good work Cody!!

[@thestonecircle]

Thank you, I hope you like it!!

[@dalejansen127]

My two cents. I started sandbags in April of this year. I weigh 155 at 5’10. Lean. Weight training for decades. I bought a 100 and a 150 pound bag from Titan. The 100 felt horrifically heavy. I couldnt even stand up with the 150. I find that different moves may require different weights. I also have a 125 which is good right now for squatting and lifting for reps and working on getting it to the shoulder. I have a Cerberus 175 waiting for sand; that is the next jump. 200 by christmas. The sandbags are fun, painful and totally worth it. It feels like no matter what you do with them, every muscle in your body is getting stronger and more powerful by the minute. If you can do the dollars, the Titan and Cerberus bags are great. East to fill with sand and they DO NOT leak. I found to get the jumps of 25 pounds i need to mix cerberus and titan. Playground sand is cheap at Lowes, Home Depot, etc. Get sandbags.

[@thestonecircle]

Great insight thank you!! I actually just got a cerberus bag, the jump is somewhere between 40-60lbs or so, and I'm having trouble even lapping it haha. I think you're right on with the 25lb jumps

[@rajkumar-qf3fk]

here in India tamilnadu, there are Rice mills. where no silos and forklifts are used. so all grains bags and rice bags weighing 50 and 75 kg each will be lifted by a coolie with a hook in his hand. they will load and unload a truck with these bags in a matter of hours. they are strong men. so, your program is no not a joke.

[@thestonecircle]

Those guys must be seriously strong!

[@bloodraven5067]

Yo man I'm so in love with your videos because my dad is a carpenter and he's so damn strong and with a fantastic body at 50 so this whole carrying heavy stuff many times hits too close to home. No cheesy stuff, no bragging, no bullshit advice and no "Buy my workout program" this does feel like the early days of KZbin where videos were actually helpful instead of fishing out views I'm doing calisthenics and doing decent so far Any recommendationss on amazon by any chance for a sandbag like the ones on your videos?? Is it comes with the weight already all the better 😂 Keep it up! I'm so happy KZbin recommended me this at 2 am

[@thestonecircle]

Hey so glad to have you here!! That carpenter strength really is on another level! I have my favorite sandbag linked in the description, its the ironmind tough as nails 300lb adjustable bag :) I don't think any of them ship with the weight already inside but you can get some play sand from the hardware store for pretty cheap!

[@nappasavestheworld4757]

Yoooo this video spoke to me man. I'm a few weeks into training 3x weekly sandbags and am absolutely loving it. Some things I've noticed so far: - my back feels SOLID. I'm not really worried about injury in any capacity. - I'm getting noticably thicker. Comments have been made from my wife. Feelsgoodman. Modifications from your template: - each day has a focus (squat, clean, carry) but does not only do that movement. - sandbag days are followed by a few sets of pendlay row volume. Nothing to failure. - I'm using multiple sandbag weights set to set (1 large low volume, 1 small higher volume). - pressing is being done on a separate day entirely. Still calisthenics based but using Cody lefever general gains bodybuilding progression and rep ranges. Thank you for the concept man! Love your content.

[@thestonecircle]

Hell yeah!! My back feels like that too, bo better word for it, this stuff makes you feel solid! That sounds like a great program, I have a suspicion that pendlay rows have major carryover to the one motion shoulder! Keep it up I'd love to hear how it goes in another few months!

[@goldenknightstd]

First thing that came to my mind is that this type of training must be fuckin AMAZING for people that fight wrestling or judo/jiu jitsu.

[@thestonecircle]

I've had a lot of guys on here say it improved their grappling a lot!

[@dave_stewart954]

Excellent tutorial, well done and thanks for putting this together! I love sandbags and other awkward objects, there aren't any perfectly balanced bars with handles, it just does not cooperate. I'd go as far as to say there is nothing else like it when training for real life function.

[@thestonecircle]

Thans I'm glad you liked it!! I agree with you completely, there's something special about odd object lifting. I like the 'partly filled sandbag' for that exact reason, even if I've shouldered the bag 100 times, it can still surprise me. If it's folded just slightly off, I've got a real fight on my hands! Sounds kinda funny but when I first started lifting sandbags I was working at a dog kennel that had stacked crates, and I'd have to pick dogs up all day to get them up there. Also had to carry bags of food up stairs pretty often. I remember when I hit that 3 month mark and I'd conditioned myself to the sandbag lifting, suddenly my job became so much easier. Talk about real life function!

[@dave_stewart954]

@@thestonecircle that's makes complete sense, there's definitely a big crossover to manual work that doesn't happen when strictly lifting traditional weights only, I'm not knocking weight lifting but I've experienced the difference myself working blue collar jobs. Definitely agree about the partly filled bags, it can feel and react differently almost every time you lift it. Keep these videos coming, they really are top quality content!

[@thestonecircle]

@davidstewart954 for sure! That's awesome you've felt the difference first hand yourself, there's nothing else like it! I appreciate the feedback thank you!

[@Lord0ger]

I found your channel after I began to add sandbags to my normal routine. I feel amazing and have been making it a more central part of my program. I’d really dig a video on a sandbag program like this one but with access to gym stuff like a rack, barbells, dumbbells, ect.

[@thestonecircle]

That's awesome!! I made something like that a while ago but I'd like to make another one sometime, here's the old one if you're interested! kzbin.info/www/bejne/aYLUh32ujZamnqcsi=fqpxj6yT5fZ-EJJX

[@Wayf4rer]

Great content. Sandbags are amazing tools. Also love to see the Hepburn method mentioned, one of my favorites.

[@thestonecircle]

Thank you! Sandbags have been such a game changer in my training. I love the simple approach he used, usually I prefer more of a Conjugate approach to main movements using high exercise selection, it was nice to work with something a bit more straightforward here

[@MutatedPixelation]

This is awesome. 😎 Ive been thinking of getting in to sandbag training for a while now and i think your video has really convinced me. Ive recently started doing calisthenics and wanted to do something different than just "hitting the gym" as it were. Thanks for putting out this content!

[@thestonecircle]

Hey really glad you liked it, I think you'll love the sandbag lifting! It's so fun

[@little_engine_goes_to_Thailand]

Excellent video, glad I had this pop up in my feed. I started on the sandbags because after completing my life-saving pool training I looked at the beach lifesaving and one of the things you must pass is carrying a 50kg bag out of the water to shore. I do 45kg shoulder carries up and back times 5 . Such a little bag beats you every time. You are exactly right about starting off lighter- it has taken me a few months just at 40 kg , and then adding 5kg more felt like 15, but now , I am ready to add another 5. keep lifting and thanks

[@thestonecircle]

That's awesome! It's great having a purpose for your training like that. Even now I'm lifting heavier things, the 70lb suitcase sandbag i have will still take it out of me quick!

[@peter-robinson]

This reminds me of being on the farm, as a kid, lifting and carrying bags of feed. Now I have a few sand bags and love them. One is currently filled to 25kg (about 55 lb) and I carry it 5km up our local mountain, across the top, then back again. It’s a killer workout.

[@thestonecircle]

That's a long way to go with 25kg awesome! Sounds like a dream

[@peter-robinson]

@@thestonecircle It’s not as hard as it sounds. I started with 15kg, now up to 25. Aiming to be able to get to 40 by my 60th birthday mid next year. For some fun, I pick up my mrs and do squats. She’s about 50kg, but really I need one of those hug3 bags you have. Getting back in shape feels good after decades of sitting at a desk. btw, I only found your channel recently and love it.

[@thestonecircle]

@peter-robinson that's such a great goal to have, probably way more meaningful in the long run than aiming for a basic gym goal too! If you haven't read it already you might enjoy the book 'rock iron steel" by Steve Justa. He did some really insane things like that. Glad to have you here!

[@peter-robinson]

@@thestonecircle I don’t know the book but will look it up, thankyou! I was first inspired to do this again when I saw Cameron Hanes and am glad to have found your channel too.

[@thestonecircle]

@@peter-robinson glad I could help inspire!! Good luck with your goal 🙂

[@coachgb]

This is fantastic. Great progressions, explanations, and logic. As a coach, I swing between complexity and simplicity. This is beautifully simple, with such a low barrier to entry to begin. To anyone reading this, buy that sandbag and get to work!

[@thestonecircle]

Thank you I really appreciate it!!

[@ExiledAssassin55]

You motivated me to start trying this. I started my bodybuilding journey at over 240lbs a few years ago. Got down to 160 and have maintained it for several years. Been trying to build muscle the last 6 months because before I was obsessed with losing the fat as fast as I could. I've enjoyed seeing the changes but I feel like I'm only getting so far with only dumb bells. I like the idea of training a skill and I'm also a rock climber and this will absolutely have in impact in that skill as well. Already ordered my first sandbag

[@thestonecircle]

Hey that's a great transformation, props! I think you'll like the sandbag lifting, good luck with it!

[@idiomz8834]

Your videos are gonna be my new watch man thanks!!!! Very thorough

[@thestonecircle]

Heck yeah I'm glad you liked it!!

[@magpie1466]

The strongest I've ever been is when I was a decorative gardener in the summer and a wooden boat worker in the winter. The crowning achievement of this was lifting an entire 1800s era wooden life boat off the ground for quite some time on my own (the kind you'd have on a square-sail ship). I mention this because what I'm hearing and seeing in this video seems like a pretty great simulation of a lifestyle like that, a lot of how my body and mobility changed during that time fits the narrative of training that you're describing. Consider me curious! I think I'll take a shot at it, thanks for exposing it to me, I lead a much more sedentary life now and I'm craving some intensity.

[@thestonecircle]

That sounds like a great life, I can only imagine the strength required to lift something like that! I think you'll love the sandbag lifting

[@seymourbutts7454]

Bad ass dude, love it. I'm steadily moving away from more traditional gym work in favor of calisthenics, kettlebells and some more unconventional stuff. Tough finding channels that push styles like this. Subscribed.

[@thestonecircle]

Hey thanks I'm glad to have you here! Calisthenics, kettlebells, and odd object lifting that sounds like the ultimate setup! I think kettlebells would definitely fill in the gaps a bit in a calisthenics and sandbag only program, keeping your mobility and strength endurance maxed out

[@joemommapapapete4824]

This channel is gold

[@thestonecircle]

Thank you! 🙂

[@cdk2886]

These videos are really well made for so few subs! You'll definitely get a lot more

[@thestonecircle]

Hey thanks I really appreciate it!

[@nwk-wt3ty]

Enjoying the content man. Im currently training for a natural stone lift. Got a sandbag to help prepare

[@thestonecircle]

Hey thank you! Natural stones are so much fun, good luck!

[@Joe-xj2tb]

We used to do these with hay bailes when i was a kid, This is one of the best full body constant tension movements

[@noah5291]

Why is this background music so epic

[@thestonecircle]

Haha gotta have it!

[@AdamBarkerThe]

Imma have to make one of these and start doing this. great video dude!

[@thestonecircle]

Hey thank you good luck!!

[@anthony_bradford]

i need a sandbag asap this is sick

[@thestonecircle]

Hell yeah good luck!!

[@unknownstrongman]

I agree with everything youve said here. I hadn't ever considered the rep range. It seems like it would be obvious, but i hadnt considered its importance. With a light sandbag, 150lbs, id pick it up, carry it till failure. Same with shouldering. Id Shoulder it until i couldn't for that set. The way you've broken down the proper rep range is far more effective and i see that now. I wish i had a heavier one at home from the beginning. For me, a few static heavy lifts after carries would have been a lot of fun. Thats been my training with natural stones from the beginning. Its been great for physique a d overall strength. If you remember, i was able to carry a 300lb sandbag the first time touching it. I dont know how many sessions id need to Shoulder it, but i think a lower rep range overall would have aided in that better. Youre awesome, I appreciate these videos so much dude!!

[@thestonecircle]

Thanks man I'm glad you liked it!! I bet you could get a 300 pound bag to shoulder, that's the one that disappeared from the gym right? It seems like at this point you could become a master at whatever you decide to pursue!

[@unknownstrongman]

Yea, it grew legs lol. I can't master "Nemesis"!! That SOB. Of course, I haven't tried in a few months. I wonder where I'd be with it at this point. I'm gonna share that second comp with you on Instagram. I'll message ya.

[@thestonecircle]

@@unknownstrongman that Nemesis stone yeah! I bet you're closer than ever!

[@cafeapaka7501]

Great coverage on bag training. I use sandbags at my local box as a foundation for my training. Although I have worked up to a 150lb bag for reps, it remains challenging. The bags can root out issues with your recovery or poor diet - it isn’t optimal the bags let you know on a lift very quickly as the assisting muscles are either not recovered from the last session or your nutrition is off - not giving your body enough to repair. Smaller bags I use for warm ups - presses, lunges, squats, bent over pulls, walks so many variations. What I love about the training is when a hard set is done you just drop the bag - no clanging bar or Metal to worry about- the bags feel safer giving you confidence on a lift and the simplicity is liberating as you don’t have to load or deload a bar

[@thestonecircle]

Hey glad you liked the video, I love that! Sandbags really do give you a confidence that's hard to replicate elsewhere. Definitely liberating, no messing with plates or anything, just lift the bag!

[@cafeapaka7501]

@@thestonecircle I like that “just lift the bag”

[@enemote]

I'm a bit of a weakling, so today I filled up my backpack with rocks to use as a sandbag, very draining but feels great. Will enhance the weight as I gain more strength. Thanks a lot for your videos on this subject!

[@thestonecircle]

Hey that's so awesome good luck with everything!

[@BenWinney]

I love this. My gym doesnt have sandbags heavy enough so it may be time to invest in my own

[@thestonecircle]

Hey thank you, I think getting a heavy one is well worth it!!

[@zebrapowers]

About to add this to my calisthenics Thank you for the video

[@thestonecircle]

Awesome good luck!!

[@creativetraininghacks]

That's one truly unique and cool program 👍

[@thestonecircle]

Thank you!! Basic but fun

[@keirmoorman3042]

Great video! Thank you for the program.

[@thestonecircle]

Thanks I'm glad you liked it!

[@SileDevil]

nice simple functional stuff. love the medieval soundtrack

[@thestonecircle]

Hey glad you like it! I'm always trying to bring as much fantasy into these vids as I can 😁

[@JK-nh6jp]

I really appreciate the vid. I’ve been training Jitsu for 2 years, looking for a good strength program. I participated in a stone lift with some Māori guys. After I saw their technique and learned the basic lift I became immediately aware that this is not only more effective for me than a barbell, but also funnier. I just need to find a rock I can use at home. Enter the sandbag. I will start today. Hope I get like you in 1-2 years.

[@thestonecircle]

Hey that's so awesome good luck with the sandbag work!! I'm definitely the same way, way more fun lifting sandbags!

[@Dad8od]

Sand bags humbled me during covid. Going back to it after recently ditching the gym and it’s still humbling 😭

[@thestonecircle]

They never stop being difficult haha

[@wojecire]

This might actually be the perfect fit for my 5 year plan, I already bought the stuff to make my own sand bags ineven have some old military surplus bags to put them in, I just didn't know where to start. Now I'm gonna buy a whiteboard and write my schedule and start my journey, it'll be slow going but thats the point, to stay with it for the long haul.

[@thestonecircle]

That's the way to do it good luck!!

[@davee430]

really good video man keep it up

[@thestonecircle]

Thank you!! Gonna make an update to this video in the next month or two 🙂

[@bobbysturdy8727]

A low tech, high effect killer program. I love this kind of thing. If i weren't already on a program I would adopt this ASAP.

[@thestonecircle]

Thank you I appreciate it!!

[@connorman1993]

This is exactly what I've been looking for. Great vid, man. Sub'd

[@thestonecircle]

Hey thank you glad to have you here!!

[@mambi74]

Great info on this vid - Thanks so much!

[@thestonecircle]

Hey glad you liked it!

[@oliverfrois8437]

Revisiting this awesome video to try and construct a new programme after some time away from lifting due to injury. As others have said, youre so right about being conservative to begin with re the weight of your sandbag. I have a 250kg deadlift but even a 75kg sandbag at this stage is truly humbling! Just curious as to what you'd move/change if you were to throw in pull ups and dips? I also have a couple of heavy KBs in my garage so wondering whether rows, kb oh press and maybe some kind of single arm chest press are worthwhile additions or just 'trash volume' for the sake of it. Really hope you bring out a book soon, Cody! Your channel is awesome!

[@thestonecircle]

Hey glad to hear you're recovering! Yeah sandbags get heavy fast, and they never stop being heavy haha. I think you could easily add a few sets of pullups to the end of any of the workouts and be good on recovery! The extra time spent hanging will probably help after all the heavy lifting too. With dips I'd probably replace the horizontal pushup part of the workout once or twice a week (or every workout if you really like dips!) For the kettlebell work I would take the Dave Tate approach and say once or twice a week if you still have energy left for more at the end of the workout, give yourself 10 minutes to do whatever you'd like. The extra volume probably won't hurt as long as you cap it to 10 mins. If it were me I'd probably spend those ten mins getting some extra work for the Triceps and neck, as well as the rows like you mentioned. But anything could work 🙂 Thanks so much for the encouragement about the book too! I've started one, and if I keep on at this pace it's actually gonna be pretty long. It's a lot more work than I expected but I find writing a lot of fun so I'm enjoying it! Most difficult part is adding another thing to the schedule haha. Slowly but surely it'll get there!

[@Mrram_930]

KZbin algorithm is helping me out with different ways of working out.

[@thestonecircle]

Hey glad it brought you here! 😁

[@Jinchuricki27]

This is damn good. I ordered a sandbag a few days ago and am looking forward to doing this program.

[@thestonecircle]

Hey awesome thank you!! Hope it works well for you!

[@Kilo_of_Milk]

Love your content mate

[@thestonecircle]

Thank you!

[@prelapsaria]

great video. i've been doing more traditional training methods with like barbell movements for lower body, and a more weighted calisthenics emphasis for upper body but i'll be referring tot his later on. my ideal program i'd like to work towards after hitting some current goals would be like natural stone lifting/sandbag training, with gymnastic rings stuff to fill in the gaps. once again i really appreciate your channel and your content.

[@thestonecircle]

Hey thank you I'm glad to have you here! Stones/sandbags and rings really sounds like the ultimate combo. I still do most of my squats with barbells too just because it's so effective, but there's something so enjoyable about lifting stones/sandbags. Good luck with your goals, I think you'll love the odd object lifting!

[@lastknownnatty]

This is cool and I will add it to my weightlifting routine.

[@thestonecircle]

Hey thank you I hope you enjoy it!!

[@franciscarabini7660]

Brilliant video thank you

[@thestonecircle]

Glad you liked it!

[@dysonsphere]

You need these lifts for lifting that Pyrenees! I'd lift my Berner at least once a week, mostly to annoy him. Great video, bud!

[@thestonecircle]

Hahah yes! She gets annoyed if I pick her up too 😄

[@user-vd3lv9fw3c]

Moving furniture early in my career- heavy mirrors on ladders- helped build my muscle memory for heavy lift. Not Olympic heavy lifting but for sure good core.

[@thestonecircle]

That stuff is no joke I believe it set you up for success with heavy lifting!

[@snoo333]

love the video. you were doing push ups like someone doing them standing and pushing into the air and back. thanks

[@thestonecircle]

Haha hey thank you glad you liked it!!

[@CouplesLite]

Great video

[@thestonecircle]

Thanks glad you liked it!

[@boriss.2392]

Excellent video.

[@thestonecircle]

Thanks glad you liked it!

[@EdsPlace]

Beast! I think the power lines must help muscle growth!

[@thestonecircle]

Haha possibly, those things hang dangerously low over all the yards around here I swear 😄

[@jayarmstrong]

I use sand kettlebells, jerry can, and a duffelbag. You can buy tough sand tubes for loading those duffelbags. Great way to scale up over time 👍

[@thestonecircle]

Great idea thanks!

[@tanneraustin7436]

Great content, brother. SUBBED.

[@thestonecircle]

Hey thank you, glad to have you here!

[@gusjeazer]

I did a finisher after a workout: Carry a heavy sandbag 400m further and back again. However you want, you can put it down and have a short rest as often as you want, but then you have to pick it back up, just do it. Needless to say I was very very sore all over.

[@thestonecircle]

Awesome that's a long way to go with a heavy sandbag nice! I can imagine that soreness haha. I used to end my workouts by taking a pair of 45lb plates and going for a walk with them. Wasn't so bad until I would remember I had to walk back 😄

[@MillerTheOfficialLoFi]

This is one of the most efficient workout programs I've seen. Any consideration for a mini sandbag for failure sets? Are you familiar with Qigong? I think combining this program with things like qigong, yoga and meditation can help form development, progression, recovery, and overall efficiency.

[@thestonecircle]

Thanks glad you like it! I think a smaller sandbag would work great for that, I usually try to stay as fresh as possible for the heavy sandbag work, just to make sure everything is perfect, but with a smaller bag that sounds awesome. I think you're right, with 4 rest days every week there's a lot of time to add something like that. I'm I huge believer in active recovery, and that seems like a great way to do it!

[@tarasov9794]

Okay this is actually the kind of lifting/carrying I'd like to try, and I'm mostly calisthenics, not into gyms at all.

[@thestonecircle]

Sandbags and calisthenics is the perfect combo good luck!!

[@arandomzoomer4837]

I bet those wide sandbag squats absolutely nail the adductors, which is nice because I'm used to narrow ATG front squats with elevated heels that are really quad focused, but my adductors are really lagging One thing I am a little uncertain about is the lack of a rowing and vertical pulling variation. I'm sure this'll work the upper back well, but what about the rear deltoids and lats?

[@thestonecircle]

Oh yeah I like them a lot, definitely feel like a good counterpart! I think extra pullups and rows would be a great addition. The main reason I didn't add them was just to stick with the basic idea of a 'one sandbag' program. One thing that really surprised me about sandbags was the lat involvement. For the most part the lats act mainly as stabilizers, but they seem to respond really well to the carries in particular. Especially if you hold the sandbag in a bear hug position when you carry it. The sandbag to shoulder seems to hit the rear delts pretty well too, more so if you start from a horizontal position on the lap. All things considered though it definitely wouldn't hurt to add some extra volume for those areas. Pullups and bodyweight rows aren't usually very expensive either so I don't think it would hurt recovery much

[@snazdogdbfan251]

Sick content brother. Question though, would it be wise to just jump right into sandbags or to start building strength on the barbell? I’ve been doing purely calisthenics and some dumbbell work and I’ve built a pretty solid upper body and arms with it and I’m now looking into getting my lower back and legs strengthened as well. Thanks

[@thestonecircle]

Hey thank you! You can start with either, in some ways sandbags may even be better because you can't use as much weight compared to a barbell. Just make sure you have a solid understanding if the valsalva maneuver before trying either and take it slow at first. Good luck!!

[@icxcnika9399]

To start, buy one of the bigger sandbags, fill it with crumb rubber or landscaping rubber mulch. When you get stronger add sand until all the rubber is no longer needed and then fill the whole bag with sand.

[@thestonecircle]

That's a great idea!

[@lazarusblackwell6988]

Very cool!

[@thestonecircle]

Hey glad you liked it!!

[@dasdos002]

I’m just discovering your channel. This is excellent content. My sandbag work dropped off drastically but now I’m motivated to bring it back! Thanks! That bag is massive! How many pounds is it?

[@thestonecircle]

Hey thank you so glad to have you here, I hope the sandbag training goes well!! I think in this video it was a little under 200, working on shouldering 275 at the moment! :)

[@dasdos002]

@@thestonecircle best of luck shouldering 275! That’s unfathomable for me to even think about! Just deadlifting that is hard enough!! 😂😅

[@daveprice790]

Great video. It's like a 'farmer's workout' 😃

[@thestonecircle]

Hey thank you, definitely gets you that farmer strength! :)

[@minutemartialarts3152]

Cool routine

[@thestonecircle]

Hey thank you!

[@AlteredState1123]

Love the minimalism. Very logical.

[@thestonecircle]

Hey thanks glad you liked it!

[@AlteredState1123]

@@thestonecircle Keep up the good content. Older guy here, so minimalism speaks to me. Plus, the sandbag closely mimics an opponent’s body in wrestling. If you can handle a sandbag that is your body weight, chances are you are on your way to being conditioned to handle an opponent of your own size. Sand is cheap; iron, not so much.

[@thestonecircle]

@AlteredState1123 I'll do my best! I like thinking about that too haha, felt pretty cool when I got the one motion lift with my ironmind bag knowing it was the size of a large person!

[@AlteredState1123]

@@thestonecircle Looking forward to getting there some day. I am taking a different approach than you, I think. I am following a slow linear progression: adding five pounds a week, doing heavy a light days each week, and doing five sets of six on the heavy days. Ultimate goal, 100 reps with 200 in ten minutes. What do you think?

[@thestonecircle]

@AlteredState1123 that sounds like a great plan! If it wasn't so annoying to keep adding sand I'd definitely do things the same way haha. That would be a real awesome feat of strength, I bet you'll get it faster than you expect too!

[@vladcraioveanu233]

Love the dog.

[@thestonecircle]

Thank you! They love to hang out in their yard while I'm lifting 😄

[@johnsmith-fk7fw]

i think you need a bag like Gaara's just for the style points. but its a good idea training i may add it for days where i cant get to the gym (when im too lazy to go lol) you can add more muscle groups too by holding the bag and squatting, or chest pressing, overhead pressing, etc. maybe separating the inside to differet 30 lb bags within the big bag makes that easier

[@thestonecircle]

Hahah for sure! That's not a bad idea either!

[@IsaiahCoates]

Invictus sells a duffel modeled after gaaras

[@elephantmoney]

This is awesome man. Could save a ton on money too

[@thestonecircle]

Thank you! And for sure, just about 100$ and you're good to go, less if you make your own!

[@leestevenson1236]

Great video dude, this has come to me at a perfect time (injury means I can’t currently make fist) Do you have a video on how to make a sandbag?

[@thestonecircle]

Hey thank you I'm glad you liked it! I don't have one yet but I plan on making one before long. You can buy them from cerberus or ironmind, or if you want to make your own you can get a cheap canvas bag from a thrift store and line it with a few trash bags (or a contractor bag or two) and fill it with play sand

[@PeterJung-cx1ib]

Thanks for the video. Like the program, doing it now, but what about the breaks between sets? How long do you rest between each 3 squats then ? How long between the push-up sets? I am orienting on my Puls at the moment. How do you decide? Greets from Germany

[@thestonecircle]

Hey awesome good luck with it! Between sets of calisthenics stuff I would make sure to rest at least 3-5 mins. For the squats you can get away with closer to 2 if your conditioning allows for it. No need to rush at first though just go by how you feel. Once your breathing gets back to normal it's probably time for another set

[@kirkchurchil8216]

Good video and I like a lot of what you said only thing I would add is you want the sandbag a lot more tight and dense than how you have in your video. There should be very little to no give in the bag. Sand bag training was originally designed as a variation to stone lifting or atlas stone lifting. Having the bag more compact and stiff makes gripping it and holding it even harder which will increase arm and back strength even more. I’ve been lifting for 22 years now and carries have been the only thing to destroy my body so much that I ended up having a fever the next day because of the sheer trauma it can put on the body lol!

[@thestonecircle]

Haha I've done some really high volume stone carry sessions and know the feeling! Ended up with what felt like growing pains in my legs. I typically use a tightly packed sandbag these days just because I'm trying to specialize in the sandbag to shoulder, but I think the loosely packed bag can be a great addition. It makes some things easier like the grip but it can make getting to the shoulder a much longer fight. I made a video a while back talking about it I can link it if you're interested!

[@thestonecircle]

This is the one if you feel like checking it out! kzbin.info/www/bejne/jmHbd3Suf9maa7ssi=u5O-QKt0wzhauLvl

[@miguelmontero7160]

I was wondering what you think of this workout program? Will it build hypertrophy? Is it complete in your opinion? How often would be good to do it?t? Clean and Press (light sandbag or dumbbells) 3x6 360 rotation (light sandbag or dumbbells) 3x6 Squat (heavy sandbag) 3x6 Sandbag shouldering (heavy bag) 3x6 Situps 3x6 Side bends and rotation twist (light sandbag or dumbbells) 1x10 Horizontal swing (light sandbag or dumbbells) 1x10 Clean and press (heavy sandbag) 3x3

[@thestonecircle]

When you say 360 rotation do you mean around your head like a 'halo' movement?

[@miguelmontero7160]

@@thestonecircle I think so. It's described as kind of like how a hammer toss athlete spins the hammer around the body before throwing it

[@darbysuntrup1499]

Great video. Simple, effective, and for life. Nothing else needed. Squats, may be.

[@thestonecircle]

Thank you!!

[@staytrue5307]

He does squats 30 seconds into the video 🙄

[@saiketbiswas8444]

Cody, thanks for the informative and high quality video. Do you have any thoughts on doing this Sandbag strength program on MWF and adding in a 30 min calisthenics endurance workout on a different day/ weekend ? I am thinking of your "10 down" bodyweight workout (the one with pushups, rows, pushups, dips and a core exercise) or a Iron Wolf style "Legs & Lungs" 2 pump burpees with bw squats and lunges for muscular endurance and cardio benefits.

[@thestonecircle]

Hey glad you liked the video! That's a great idea, I did sandbags/stones 3x/week and calisthenics circuits 2x for a while and the results were great! Definitely a good way to go if you respond well to more volume, plus the conditioning will be next level!

[@saiketbiswas8444]

@@thestonecircle great ! thanks for the feedback !

[@thestonecircle]

@@saiketbiswas8444 no problem hope it works well for you!

[@grimsovereignty3]

So are starting out 3 times a week and then after getting stronger you train back every day Ty please help man very appreciate your Tim and effort

[@thestonecircle]

Hey 3 days is definitely enough, I train everyday because I like it but the gains (aside from the first 6 month when I some very quick progress) are pretty much the same either way. You can train everyday if you'd like but it's not necessary :)

[@yuliusjrt9917]

hey man, really good video. What sandbag weight would be appropriate for a novice trainee at about 5’9 65-70kg? Also, does the size of the sandbag matter much? I’ve been eyeing up one that’s about 40cm diameter and and 17cm tall. Thanks

[@thestonecircle]

Hey this might help! kzbin.info/www/bejne/kJ27gZSZbppkoLssi=bBpSYNNC74w4bNOL The size can make a big difference, 40 diameter is the standard size for most bags. One of my sandbags is actually about 5 inches narrower, and at heavier weights its a lot easier to control. 40 is good, but I probably wouldn't get anything wider than that

[@eliottross3679]

Hey quick question, would you recommend also going to the gym and doing some more traditional weight lifting training if able, or would that put to much stress on the body seeing as your already working your tendons so effectively?

[@thestonecircle]

I wouldn't add any heavy weight training to this program but some isolation work should be fine. You can mix sandbags and weights though I did that for a long time 🙂

[@Th3Pr0tag0n1st]

Great video man, will definitely start doing sandbag training. For the conditioning part of the program, should we use a sandbag in addition to whatever weightlifting training we are already doing until we are used to the sandbag, and then start the program?

[@thestonecircle]

Hey heck yeah thank you! You could jump right in but it could be worth slowly working up to it. I'd recommend 2-3 sets of max distance bear hug carries done 1-2x per week at the end of a leg day for a while if you want to give the body some time to adapt!

[@Th3Pr0tag0n1st]

Thanks a lot, I have another question on your opinion of this training in regards to muscle imbalances. Would it be good at fixing muscle imbalances? Love the content, keep it up

[@cainlugar3664]

Sorry if you explained this already but where do you get your sandbags? Love the videos!

[@thestonecircle]

Hey thank you! For starting out you can make a cheap one with a thrift store canvas bag, some trash bags and sand or rocks. Ironmind makes a great adjustable sandbag (that's the one I'm lifting in this vid), and it's cheaper than most others, but the top knot style can get annoying after a while. If you want the best of the best cerberus or rogue are awesome!

[@jimba6486]

Subbed. I learned about your channel through Sisyphus.

[@thestonecircle]

Hey glad to have you here!! I've actually heard a few people mention sisyphus now, I assumed it was a joke to do with how it feels to constantly lift sandbags and stones over and over, but is it a real channel?

[@jimba6486]

@@thestonecircle No, it is not a channel. It is like when people say God brought me here.

[@thestonecircle]

@jimba6486 Oh nice thank you!

[@petercsigo3314]

One of your dogs is totally baffled regarding what you're doing, lol.🐕💪

[@thestonecircle]

Hahah yes 😁

[@MrSupermanrocks]

Hello how r u , thanks u for inspiring me to train with sandbag uve sparked interest in me and i am looking forward to train with sandbags, i recently thought of sand bags box squat, my theory is that with sand bags, its gonna force me to: A)valsalva manure, b) keep my shin vertical, c) use the power of hip hinge when accelerating up in the box squat. Thanks

[@thestonecircle]

Hey glad you liked the video! A sandbag box squat sounds like a great idea, my one thought would be you might need to hold the bag a bit higher on the chest to make sure it doesn't get in the way at the bottom, which is probably actually a good thing I could see it being a great movement!

[@thestonecircle]

And I agree, sandbag squats feel a lot more hinge dominant vs a barbell squat I like your thinking!

[@colinyarnelle9783]

My bag finally arrived and I began this today. I tried 75lbs to start and easily did 15 each side ground straight to shoulder with relative ease. Should just forgo the wait and jump to 100-120lbs

[@thestonecircle]

Hey that's awesome!! Yeah definitely if you can do 15 each side easy you're ready for more!

[@colinyarnelle9783]

@@thestonecircle Appreciate it and all the content. Excited to see what this does for my 6'2 160 lb frame. Never been able to get thicker just stronger

[@thestonecircle]

@colinyarnelle9783 I've had so many people say after a few months of this they were very noticeably thicker, good luck with it!!

[@thrudd6610]

Hi there mate from Australia... I am sorry if i missed it, but how do you calculate the initial starting weight? Appreciate the time you have put into this video and your other content. Kind regards

[@thestonecircle]

Hey from US! This should help :) kzbin.info/www/bejne/kJ27gZSZbppkoLssi=sOdb0KcY8PO4URal

[@KalosLifts]

I want to implement this into my upper/lower lifting routine. Is this possible? If so, how can I do this? My routine already covers every muscle, and I also have a dedicated arms day. But this looks fun.

[@thestonecircle]

This might help! kzbin.info/www/bejne/aYLUh32ujZamnqcsi=047KIe47ozSDwEIK

[@franksaunders6534]

They're a great tool but when they get heavy, you need to be very careful as a moment's lapse of concentration can mean injuring your back badly which happened to me pressing a 75 kg bag overhead.

[@thestonecircle]

Hey hope your back is doing okay. Even with lighter sandbags that brace is really important! The same goes for barbells too

[@franksaunders6534]

Thanks, mate. Back is better but have scaled my training down a bit as I am almost 49 and I listen to my body more these days allowing more days between workouts@@thestonecircle

[@thestonecircle]

@franksaunders6534 glad things are better now!

[@crawfordov24]

SANDBAGS! 😍

[@thestonecircle]

The king has arrived!!

[@MonkeyBarsEveryday]

this vid was on my homepage (;

[@thestonecircle]

The youtube intelligence has my back today! I'm glad to welcome the original creator of Sandbag Sam and Muddy Marvin to this video about sandbags 😁

[@MonkeyBarsEveryday]

@@thestonecircle 💀💀💀💀🤣🤣🤣🤣

[@creativetraininghacks]

@@thestonecircle Those two sound like interesting (cartoon?) characters. Were can I find them? (But I guess I'm just interfering with an insider joke here 😄)

[@JaydenSmith-vg2de]

Hey bro do you know how much set her squats can carry over towards training with sandbags? I currently don’t have any sandbags but would love to incorporate using them in my training one day yet just started doing zercher squats last week at did 135 lb for 6-7 reps. I can’t tell if that’s good or bad but eitherway I would consider myself to be barely a novice. I haven’t done regular back squats for a while for a few months with my one rep max ATG squat being 185 lbs. And lastly if you had to guess being able to zercher how much would mean that I could carry about and squat a 200 lb sand bag?

[@JaydenSmith-vg2de]

how much zercher squats can carry over towards training sandbags*. Sorry I didn’t realize the massive typo before I commented the first time lol

[@thestonecircle]

Hey awesome question! Zercher squats are awesome for sandbags! I think doing them to parallel off pins for that deadstop strength too is even better, but just regular zercher squats are great. It's hard to give an exact number because sandbags really are so different from any type of barbell movement, and it will take time to adjust before you can realize your full potential. I think you could zercher squat 400lbs and still struggle with a 200lb sandbag at first. On the bright side, the stronger you get before you attempt sandbags the better, because once you go through that initial sandbag conditioning phase, you'll be much better off. Just from my experience, I'd say 275 on the zercher squat for a 1rm would be a pretty good goal to shoot for. You'll want to make sure you're still improving deadlift specific strength too though, as it doesn't matter if you can carry a sandbag if you can't lift it off the ground, and off the ground can be a major weak point. I hope that helps!

[@lanemir_sindjelic]

do you have a video that showcase the one motion sandbag shoulder?

[@thestonecircle]

I don't yet but that's a great idea thank you!!

[@sammylpt9076]

How heavy is your sandbag in the video? I have three sandbags, two by Rogue and one by MiraFit. My two Rogues are 100lbs and 150lbs and my MiraFit is 220lbs. None of those bags are anywhere near the size of your bag. My point I guess is that my 220lb bag feels very blocky and not so sausage like so I’m a way it feels easier to lift.

[@thestonecircle]

I think in this video it was actually still at 200! It's at 250 now. The ironmind bag is pretty unique compared to others I've seen, it really does have that 'sausage' look haha. It's narrower but taller. How has the mirafit bag held up for you?

[@aaronrey2658]

given we are all not in prison :) .. we should also add Sprint workout body weight, plyometrics workout Hills/Hiking $10 jump rope solo Boxing workouts 2 used dumbbells used kettlebells Ruck Sack door frame Chin bar used Tire/Sledgehamner 1 used adjustable bench any low cost pool swimming running biking

[@thestonecircle]

All great additions!

[@InvisibleHotdog]

When are you gonna fit all those into you workouts while holding a job and having friends/a family?

[@lukas_mena]

Hey Cody, i have a question here, i like training every day (mainly for mental health)... ¿what do you think about doing the calisthenics pressing work instead of rest days (plus some pull ups, because pull-ups are awesome)?

[@thestonecircle]

Hey I'm the exact same way! That's pretty much what I do and it's worked really great, Heavy sandbags 2-3x per week, and calisthenics on the other days!

[@amiracle1269]

Thanks guys​@@thestonecircle