SANDBAG TRAINING - Strongman Training Tips & Tricks

Aside from sandbags being highly prevalent in strongman these days, sandbags are also a great way to boost your conditioning sessions.⁣
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While 'easy' to use, there are a few tricks that I've picked up over my years involved in strongman to make your sandbag technique and execution a little slicker so that when the buzzer sounds at a contest every second has been well used.⁣
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In this video I share some tips and tricks covering the three key phases of sandbag use. First off picking up a sandbag, loading sandbags, and more importantly for strongman moving with a sandbag.
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00:00 - Ken's Intro
00:47 - Picking Up Sandbags
01:13 - Avoiding Bad Hand Placement
02:09 - Lapping The Sandbag
03:11 - Moving With Sandbags
04:15 - Clearing Your Legs
05:00 - Contest Bag Placement
06:20 - Loading Sandbags
08:20 - Rebounding To Load The Sandbag
09:18 - Bearhug Technique
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[@scottdodds]

I have a 600+ deadlift. I've done a 350 husafell carry. And those didn't come close to killing me like the 220lbs cerebus sand bag I just got. This bag humbled me. These are great tips. Next time out ill give em a go. Thanks for all your info boss

[@abaratien]

Good to know , i’m way far away of your lifting stats but my 75 kg bag is putting a lot of thing in perspective in my strenght journey as well 😅 and i’m not talking of the conditionning aspect too !

[@KNStrongman]

Thank you man, the bags are a TOTALLY different animal!!

[@mustang8206]

Only 220?

[@AJ-iu6nw]

@@KNStrongman why is htat? how come one can deadlift 600 and not be able to easily lift 220lbs????

[@Dmoriarty1993]

That's so strange to me. I can lift a 275lb sandbag but my best deadlift is 462lb raw. It's weird the way that strength develops sometimes.

[@roccojohnson4600]

Mind your fingers when your trying to get your hands under a heavy bag. Jabbed my pinky into the ground while I was trying to scoop one side of the bag. Broke it when that side of a 200lbs sandbag fell back on it.

[@peteholman1252]

Been working with 220 lb bag... almost have the 305 lb bag but just purchased the 260 lb bag from cerberus to get me there quicker. Thanks for the tips

[@larmckenna]

Just tried sandbags for the first time and were rolling out of my hands. This video was great so gonna go back out and get them up properly! Thank you!

[@KNStrongman]

Glad it helped!

[@1979668]

Very interesting!!!! Thank you very much!!!!❤

[@projectcoop107]

Yeah... This really help me yo remember to get my hands fully under that bag. Good looking ken.

[@mut2278]

Just discovered your channel today, awesome videos man!

[@KNStrongman]

Thank you!

[@darrenleelayton6052]

Good stuff lad! No typical gimmicky KZbin shite. NEW SUBSCRIBER!!

[@KNStrongman]

Thank you!!

[@suntalunta]

I'm confident this is the best and safest technique but I can't lift heavy with it. My grip / arm strength is way to weak. This is how I do it: Stand it up, Tilt it a little bit forward, Go down in a deep squat and grab the sandbag by its "waist" like a wrestler Swing it slightly backwards between your legs and lift it upwards when it swings forward Land it on your lap / squeeze with your knees Rest and re-grip Stand up Walk I'm 165 lbs lifting and carrying 270-300 lbs. 130 ft x 3.

[@lifeasy213]

Nice video!!!

[@KNStrongman]

Thanks!

[@StreetDreamzTT]

Nice vid. Just ordered my sandbag. Will refer back to vid when I get it 👍🏼

[@KNStrongman]

Right on, hope you love it!!

[@RomanKondrachov]

Thank you for the video! I have a few questions and would appreciate it if you could provide answers. 1.Generally speaking, how common is the sandbag to shoulder event in strongman? (bonus: is it a common event in Canadian competitions?) 2.What do you feel is the most effective technique for shouldering a heavy sandbag? (ie. 1.bear hug to shoulder vs. 2. wider grip similar to your demonstration or 3.wide grip row to lap.. from there re-grip so that 1 arm is over and the other is under) 3.What is the heaviest bag you've seen a lightweight (under 80kg) lift shoulder? Thank you for your time!

[@KNStrongman]

Roman, sorry for the delayed reply! 1/ Sandbag to shoulder is pretty uncommon honestly, it's more of a useful technique for carrying the bags. 2/ For strictly shouldering the bag I would bear hug the bag and pop it up. 3/ I couldn't give an accurate number, but it wouldn't surprise me at all if there has been a 80kg guy shoulder s 300lb plus sandbag.

[@RomanKondrachov]

@@KNStrongman really appreciate your reply man. Thank you kindly :)

[@strangefella1]

Hey Ken, Great video and thank you for sharing those tips and tricks, he pick-up ones look invaluable. Did you have any advice on breathing techniques when bear hugging the sandbag for distance? I know clamping a heavy bag of sand to your chest is never going to aid me in this, but anything to take the edge off the inability to breath would be useful. Thanks in advance.

[@KNStrongman]

The biggest thing is to not lean back too much, when you do that you'll be compressing your diaphragm even more so it you can stay more upright you'll breathe better then when your legs are blown up and you're almost done then you can lean to try and eek out a few more steps. Hope that helps!

[@strangefella1]

Ken Nowicki Thank you for the reply and the advice. I’m looking forward to putting it into practice. Bring on the uprightness!

[@jasonwelsh417]

For the bearhug use the Bear Grip like a grappler instead of locking the fingers. Especially if you are a grappler. It really helps that crush strength

[@richardronson7897]

Gable grip?

[@AnthonyPiccirillo]

How heavy is that bag you are using ? 🙏🏼🙏🏼

[@tiberseptim1769]

hey how can i minimize back pain and cramps with muscles that are next to the spine? Anterior.. something? when doing sandbag exercises

[@KNStrongman]

If you're suffering from back pain then in my experience that is going to potentially be some sort of bore stability issue so I would focus on bracing and increasing core strength.

[@dragos8839]

How are those cerberus sandbags in comparison with say rogue ? Are they completely filled up and firm at the advertised weights ? Are they durable ? They look cool as shit

[@KNStrongman]

A lot of people who have both brands tend to like ours better due to the different material

[@ryanboyd6027]

I'm from Airdrie, I'm training for middleweight division, any tips on how to increase explosive power

[@KNStrongman]

Lots and lots of jumping for sure!

[@ahmadelshbasy3222]

Hm bag weight do u recommend for heavyweight beginner (i do lift & Iam a grappler with fucked up shoulders)

[@KNStrongman]

A lot will depend on strength levels but I would likely suggest a 132lb bag

[@ahmadelshbasy3222]

@@KNStrongman i ve got 150 lb one , it really works (I didn’t fill it completley , and it’s tough)

[@WcWGoldbergWcW]

Hi what brand of bag is that?

[@KNStrongman]

These are Cerberus Strength bags, you can grab them at Cerberus-Strength.us