The Sandbag Shoulder Box Squat for Crazy Core Strength

[@StopTheDamnTape]

Optionally exposing your weaknesses then hammering away at them is probably the smartest strength training idea I’ve ever heard

[@CompensatoryMechanism]

#TurningWeaknessesIntoStrengths

[@thestonecircle]

Constantly in the state of 'damn I'm bad at this' haha

[@Voidrunner01]

My gym buddies and I have a love/hate relationship. Mostly because every time one of them complain about being bad at something, I'm right there going, "Guess what we're doing today!" Front squats suck? FRONT SQUAT DAY! How many front squats? All of them.

[@thestonecircle]

@@Voidrunner01 that's awesome haha

[@ScientistBaffled]

Have bought two different bags since I've started watching this dude 😎. Unreal. Keep up the good work

[@thestonecircle]

Heyy heck yeah haha once you get one sandbag it's hard to stop getting more 😄 Thank you!

[@LevurfLevurf]

I bought a military duffel bag and three polypropylene liners, then went to Lowe’s and got three 50-pound sandbags, thinking I’d start with 150 pounds. Turns out, just two of them (100 pounds) is almost impossible to lift. A hundred pounds is PLENTY if not too much to start with as a beginner. I’m humbled and just gained infinite respect for this channel

[@thestonecircle]

Heyyy that's awesome!! So psyched for you to get into sandbag lifting, it's the most fun I've ever had in the gym! I appreciate that :)

[@LevurfLevurf]

@ RESPECT ‼️ Thank you bro 💪🏽

[@stealinglawnmowers]

petition to get the stone circle on the joe rogan podcast

[@thestonecircle]

Thanks for being here! 💪💪

[@CompensatoryMechanism]

Where do I sign!?

[@KashMunni120]

I agree that would be a good episode.

[@TheJt207]

He’s too good for Rogan

[@friendlypedokiller3026]

@@TheJt207 haha cute

[@michaelpopkins3002]

Gonna try this next workout,can definately see the benefits in this move... anything that has carry over to shouldering has got to be worth it! The sandbag professor has done it again!!👍

[@thestonecircle]

I can't believe how difficult it is I think you'll like it!! Always fun trying new things, looking for that next awesome exercise :)

[@BrothersAroundTheCampfire]

Got my first bag a week ago and loving the new style of training. Did one of those sandbag shoulder squats yesterday randomly because I still don't know what I'm doing. Felt my side working like crazy and so far I made the weirdest noises on that lift

[@thestonecircle]

Hey that's awesome man good luck with the training!! Haha sandbags and grunting go together I'd say

[@sandsacksyndikat]

Thanks for pointing out that the shoulder squat is just hard. When I did my first one a few weeks ago I was surprised and thought I had discovered a massive gap in my training.

[@thestonecircle]

It's so tough!

[@luckyenforcer]

Pretty good video, friend. I will implement it later on when I'm more advanced. By the way, have you noticed that tight shirts make you look jacked but loose shirts make you look dense/thick?

[@thestonecircle]

Thank you I'd be really interested in hearing your feedback about it! Hahah I'll admit watching this footage back I thought these baggy clothes did make me look pretty thick. This was one of the giant 3xl test shirts I ordered to make sure the artwork would scale without getting blurry, kinda liking the oversized feel lol

[@bamos803]

That's dope that you are working out outside barefoot. Thanks for the video 🔥💪🏾

[@thestonecircle]

@@bamos803 yes! I'd be barefoot 24/7 if I could haha. Glad you liked it!

[@John1mperial]

@@thestonecircle same man, same. Unfortunately it’s not something our society accepts as norm 😅 Don’t wanna be the barefoot weirdo. 😂

[@thestonecircle]

@@John1mperial hahah I get that

[@ezradanger]

This makes me feel a lot better about how much I struggle with doing my shoulder squats. I've been frustrated with how I seem to be a lot weaker than I feel like I should be with that movement. I guess it really is just a much harder movement than I was giving it credit for.

[@thestonecircle]

For sure! Some guys seem to have that strength down really well, but I know I have a lot of work to do 😅 such a tough exercise!

[@brianbachmeier34]

Get this man on the Joe Rogan podcast.

[@thestonecircle]

Hey thanks for being here man!

[@nunchukGun]

Then he can be president

[@CompensatoryMechanism]

Masculine brotherhood, we meet again.💪

[@moosevillestrong895]

The oblique engagement with these is crazy. It’s very similar to how suitcase carries, windmills and Turkish getups work them.

[@thestonecircle]

It's so freakin tough man!

[@creativetraininghacks]

Lately I've been cheating the shoulder carry and shoulder squat by pushing the sandbag into a symmetrical position behind my neck first. I guess it was what the physiotherapist in me demanded 😅But you made a really great point for the asymmetrical variations, so from now on I will incorporate those, too.👍

[@thestonecircle]

I always think it looks really cool when you get it all the way behind your neck :)

[@creativetraininghacks]

@@thestonecircle No doubt, it does have its purposes and advantages, like in lunges or stair climbs, for example. But still, today I tried the shoulder squat as an extra challenge, and I think I like it. Short's already out.

[@michaellopez5996]

Good stuff bro.thank you for all you do.btw happy late gobble gobble day.

[@thestonecircle]

Hey thank you I hope you had a good one!!

[@CompensatoryMechanism]

🦃 #BulkingonTurkey

[@MichaelCHO-tl6di]

Thanks for sharing these insights, been looking for new core exercises, because most are very boring to me, can't wait to try!

[@thestonecircle]

Hey I hope you like it!!

[@saiketbiswas8444]

Really like this video, good information.

[@thestonecircle]

Thanks man!

[@pythonandlinux]

Good stuff! I do sandbags to shoulder but I never tried to walk with it on my shoulder (only front carries). Thanks for the tip!

[@thestonecircle]

Hey thank you I hope they work for you!

[@innuboy1838]

Wow ! you know when you discover a secret cave in zelda and you unlock a powerfull item, that how I feel. I did 3x20 box squat super set with heavy sandbag hold. Thx for helping us unlock those hidden power ❤

[@thestonecircle]

Yess that's the best!! Nothing like unlocking that new power

[@jhann990]

nice thank you, I'll be incorporating these into my programme for sure

[@thestonecircle]

I hope it works well for you!

[@maxzhao8331]

Sandbag shoulder squats are crazy difficult! Can’t find a more functional core work exercise!

[@thestonecircle]

Can't believe how tough they are!

[@KashMunni120]

I tried doing a deep squat with my bag on my shoulder. My legs and core just gave up and I slowly collapsed, lol. No pain at all though. Not sure of the weight, between 145 and 170. It was fun to try and find my limit. I was able to box squat with a bear hug grip. I think I'll try this shoulder box squat next. Thank you for sharing all of this amazing advice !!!

[@KashMunni120]

*I tried weighing my bag after putting 3 different 50+lbs bags of children's play sand into one. The scale bounced around between 145 and 170

[@thestonecircle]

Haha I feel that! The first time I tried going all the way down to parallel, I went to stand up and just fell forward lol. Good luck with the box squat version I hope it works well for you!

[@a_colby]

Please test your 1rms or go for reps with the barbell lifts, do pure sandbags for 2025, then test again next December. I am so curious and don’t have the patience to do it myself.

[@thestonecircle]

All my barbells are buried in the shed at the moment, but I'll be moving in a few months and I should (hopefully) have more space to keep everything setup :)

[@StopTheDamnTape]

I think on stuff like squats or benches that would probably be a waste of time - they’re so dependant on regular practice, and without the “feel” and being used to them you never display anything near your full potential. Probably work pretty good on deadlift though, which while still technical seems to lend itself more to “dummy strength”

[@ryancaswell71]

@a_colby I just started getting into heavy sandbag work back in May. Focused on the bear hug carry, ground to shoulder, and explosive ground to tossing over the shoulder. I did that for about 2.5-3 months. I took 2 months off from an injury and when I recovered, I tested my maxes on the big 4 BB movements. Every single one went up and hit all time PRs. Squat went up 30lbs, bench went up 25, strict press went up 10 somehow, and deadlift went up 45. I had plateaued more or less for a about 2 years. I'm hooked now on sandbags.

[@a_colby]

@ I look forward to it. When I deploy, I’ll run a similar experiment on myself.

[@Wo1fLarsen]

You're killing it brother. 🤘🏼

[@thestonecircle]

Hey thanks man!

[@markcarpenter4049]

Great work brother! Love the idea and as always the video is full of great information.

[@thestonecircle]

Hey thank you!!

[@codykramer6359]

Itd be awesome to see some numbers on how strong youve gotten! Id be supper interested to see some barbell 5 rep maxes and some updates on your sandbag/calisthenics personal bests

[@thestonecircle]

@@codykramer6359 hey for sure! My barbells are in storage atm but when I move in a couple months I'll have to test some stuff out!

[@JuP-j7w]

Do you believe inverted rows are worth doing or is pulling chest to bar during pull-ups enough to replicate that sort of rowing motion with the sternum?

[@thestonecircle]

Inverted rows are great! Once I move in a few months I'll definitely be setting up my rings again and getting back to the rows! Sternum pullups are awesome too though, and I've been doing only pullups without the rows for over a year now if I remember right and the gains have still been good. I think hitting some kind of row is always a good idea, I've just been doing that with sandbags myself

[@penumbramine]

a great way to use the shoulder rack is for cossack squats. youll need a pretty light bag tho. even a 100lbs in that move is killer. great way to get another use out of your lightest bag tho. growing some obliques and some adductors.

[@thestonecircle]

100 lb sandbag shoulder cossack squats sounds like some elite level lifting! :O

[@TheOakenwulf]

Joseph Pilates invented his routine with the theory that everything revolves around the core.

[@thestonecircle]

It's definitely top priority!

[@TheOakenwulf]

@thestonecircle he referred to it as the powerhouse. 😎

[@RoughGalaxyYT]

I finally took the plunge and put the other sack of sand into my 100 pounder. It's full now and my god it's a lot. I feel it most in my knees, but I can shoulder it each side once with form, and do 1 carry to failure. Getting that bastard off the ground 3 times is enough for one day (for now).

[@thestonecircle]

Hey that's massive CONGRATS!! 100 pounds to shoulder is such a big step forward!

[@RoughGalaxyYT]

@@thestonecircle It sure as hell wasn't without a fight. The shoulder is tough but the carry is humbling.

[@JonGPxl]

This is great! Thank you. I have a programming question: I am not sure I can make my sandbag session any longer. I use a 100lb bag. High pulls are so awkward with this shorter bag. I was thinking I could do shoulder or normal box squats instead? Context: I follow sandbag hypertrophy roughly. I have 2 slightly different sandbag program days. My initial “power” section, I currently do 7 shoulders per side, 2 shoulder carries per side, 3 throw and catch per side, and 3 awkward high pulls. I then have strength and posterior chain sections.

[@thestonecircle]

Hey glad you liked it! I would definitely say replace the high pulls, you can always add them in later when the bag has an easier shape :) My usual recommendation would be to focus on rows instead, but you could try to extend the sandbag to shoulder section by doing some box squats if you're able. I like regular box squats in the 'strength' section of the workout more personally!

[@JonGPxl]

@@thestonecircle perfect, thank you! i definitely already include some rows and squats in my other sandbag day session. I'll look into adding the regular box squats too. thank you so much.

[@KnutNowak]

Why is a Sumofighter so stable in his split stance?

[@thestonecircle]

Hey I don't know too much about sumo but if they use a split stance that goes along perfectly with this! (Since they typically push each other head on right?)

[@John1mperial]

@@KnutNowak they train like crazy! Martins has a documentary in his channel about Japanese sumo wrestlers, worth a watch!

[@thestonecircle]

​@@John1mperialI need to watch that!

[@John1mperial]

@@thestonecircle his Strength Unknown series is a banger! Great production, great storytelling and he has a few episodes about stone lifting 👌

[@thestonecircle]

@@John1mperial I saw his basque videos they were awesome! But I haven't kept up much after that, I know what I'll be watching next warmup 🙂💪💪

[@brasilultimateteam]

I tried today, and holy molly, thats tough I already can do 15 sandbag to shoulder with 100 lbs, but this shoulder squat felt so hard, lets go to work on weak points!

[@thestonecircle]

Heck yeah time to fix these weaknesses! So cool you tried it too, glad I'm not the only one who finds these insanely difficult haha

[@davidduffy3021]

Brilliant

[@thestonecircle]

Hey thank you!

[@JeffRoark5954]

I will try it soon, but I have some work to do on the shoulder carry before I dive into it. The shoulder carry destroyed me. My hips are still sore from it and I didn't really push it hard. Really showed me the weakness I have in the lateral chain.

[@thestonecircle]

Those shoulder carries are so tough! It'll be cool to see how they transfer to everything else with some time!

[@dannywolfstrongman]

great info mate

[@thestonecircle]

Hey thanks Danny!

[@anthonyhaga7559]

Would doing sandbag Carrie’s back and forth in my garage be enough or would I need to actually have some distance for carries specifically?

[@thestonecircle]

That works great! I do carries walking back and forth in my small room haha

[@mattdanc]

I'm actually the opposite on squats. I cant go as heavy as you yet, but I prefer a standard squat with my 150 rather than a box squat. Also, looking huge in that merch brother 💪😎

[@thestonecircle]

That's some elite core strength man!! Thank you I'm still so excited about this shirt haha

[@John1mperial]

Great video! 👌💪🏽💪🏽 I was just gonna ask how to incorporate this into the program, good thing I finished the video first 😂. Gotta try this one with the 80kg 👌and hey congrats on the 100 reviews, that’s huge!

[@thestonecircle]

Thanks man!! That picture of you shouldering the sandbag will forever be at the top of those reviews, I see it every time I look :) I'd be really interested to hear how these go for you! It's possible I just have a crazy weakness that most others don't haha, maybe these will be really easy for you!

[@John1mperial]

@ haha proud to be the first review with an image! Man, I struggle on the shoulder carries and I feel it mostly in my core so I probably have a similar weakness 😅

[@thestonecircle]

@@John1mperial Do you have plans to go for 300 eventually now that you've shouldered 250??

[@John1mperial]

@ now I do! Haha probably have to bulk a little tho which interferes a bit with my gymnastic ring goals. Something I have to think about!

[@thestonecircle]

​@Jimperial hell yeah at this rate I 100% believe you have it in you no doubt!!

[@Johnnie5213]

👍🏾👍🏾

[@thestonecircle]

💪💪

[@unknownstrongman]

Crazy core exercise! I did log box sqauts last nights. Zercher front sqauts, then offset shouldered sqauts(im not sure what to call em lol) Another great video! Also, dude: Look at all these comments!! You definitely need to be on Rogan too💪⚔️🪨

[@unknownstrongman]

Ps,I'll have those interview questions sent tonight. Anything else you need let me know!!

[@unknownstrongman]

And I can see your frame through that pump cover bro

[@thestonecircle]

Thanks man!! I'm gettin a bit thick at the moment haha. Squats with the log are so fun, honestly just the way logs balance on the shoulder, there's nothing like it! DUDE I can't wait to see what you sent!

[@unknownstrongman]

@thestonecircle my internet sucks tonight, maybe it'll send by morning 😆 Country livin!

[@unknownstrongman]

@thestonecircle you look incredible dude

[@jculbert2221]

"sandbags weed out all your weak points". Holy shit ain't that the truth. 😂

[@thestonecircle]

Haha they never make it easy!

[@Glue_Stick98]

Your book and an Ironmind sandbag just arrived today 🦾

[@thestonecircle]

YESS thank you so much for getting the book good luck with the training!!

[@evgenylarin]

Thanks for another great video. I didn’t try shoulder squat, but shoulder lunges just kill my core. Very weird movement.

[@thestonecircle]

Hey glad you liked it! Shoulder lunges are the final level as far as I can tell! I tried one and failed instantly haha

[@evgenylarin]

@ lol,it feels like less practical then squats, or maybe it’s good to striking heavy bazooka like in the Commando movie. Lighter sandbags required for sure.

[@Khadgar07]

I have a 100lb everlast punching bag, will that work or is it too "long" for the sandbag to shoulder movement to be effective? It's basically a fat short log I guess?

[@thestonecircle]

Hey that will work great! I actually prefer the weight being longer when doing any kind of movement where it's on the shoulder for a long time. Logs are my favorite thing to shoulder carry

[@mindfull777]

Squat and hold above your head

[@thestonecircle]

Oh yeah haha I need to work on my mobility for that one

[@ringburner3611]

So many exercises, so little time 😂

[@thestonecircle]

Truth haha

[@Jose-lb8md]

#jre

[@thestonecircle]

💪💪

[@pedrov7188]

Over 40. No way i am doing this.

[@ulfheddin3686]

Why not? Just go easier(a really light bag) and set up a higher box so you dont bend your knees too much

[@Papa-Rah]

im 46 and overweight. This is a great way to get back into shape. A standard bodybuilding type of program is good but sandbags also helo build real world strength. Trust me! Start light and build from there. It will chane you for the better.

[@DontAskHowIGotIt]

51. started training with sandbags 5 months ago, best decision for my health i've made in years

[@ikagai1000]

And with that mindset you never will.

[@HoboGardenerBen]

Nah dude, I'm 43 and can lift a trash can full of weeds and wet leaves and soil, 60-80 lbs, from the ground to my shouldee dozens of times each work day. Use it or lose it my dude. Ben Patrick of the Kneesovertoesguy youtube channel has a really great ATG fitness system that specifically address the movement issues of modern life. His atg split squat changed my life. I turned 40 and sat around too much one summer and shortened my hip flexors and got some crazy hip spasms show up out of nowhere and leave me white-faced and sweaty. I thought my joy in life was over. But the pain led me to seeking solutions and the atg split squat was my solution for those hip spasms. Also got into training the deep asian resting squat, it's comfortable for me now. I am 43 and can drop fully down, butt right by the floor, at ease. Give up and your body will fall apart and you will have terrible pain all the time.