Exercise Technique Series - The Sandbag Overhead Press

The Sandbag Overhead Press is another key movement found in many different programmes like Crossfit, Starting Strength and Wendler 5-3-1. Again, we perform it with few changes - except for the additional challenge of having to stabilise the bag overhead and the different grips needed.

Technique

• Start with the sandbag at chest/shoulder height - as in a front squat 
• Without additional help from the legs, press the sandbag upwards and above the head 
• The arms should go to full extension 
• The head should be slightly in front of the arms at this point of full extension 
• Stay in neutral spine throughout 
• Return to the starting position and repeat 

Variations

• See ‘Sandbag Push Press’ 
• See ‘Sandbag Push Jerk’

All images and text taken from The Complete Guide To Sandbag Training (available on Kindle and All Other Formats)

Exercise Technique Series - The Sandbag High Pull

The Sandbag High Pull is a progression exercise for the Sandbag Clean and also develops power in the posterior chain.

Technique

• Stand over the sandbag, as if you are going to Deadlift or Clean it 
• Take the weight 
• Explode powerfully upwards - extending the hips fully and pulling the weight quickly up to chest/chin height 
• Try to use the power generated through your hips to do most of the work 
• The elbows should be high at the top of the movement 
• Open the chest out at the top of the movement 
• Return the sandbag to the floor and repeat 

Variations

• Single-arm High Pulls

All images and text taken from The Complete Guide To Sandbag Training (available on Kindle and All Other Formats)

Perfecting Your Pull Ups (and other bar exercises)

We do a lot of pull ups and bar callisthenics here at Sandbag Fitness, and for good reason. They develop an amazing strength to weight ratio, an iron grip and the ability to pull yourself over a bar (or wall/obstacle) is a great skill. While we tend to focus on the basics of Pull Ups, Leg Raises and other variations there are a huge number of progressions out there.

My friend, and fellow coach, Al Kavadlo has recently released Raising The Bar - the definitive guide to bar callisthenics. Raising The Bar takes a systematic approach to developing great skill and ability in a range of upper body and core focused exercises. One of the best features of this book is the progressive way in which Al takes you from the base level version of each exercise all the way up to super-advanced things like One Arm Pull Ups!

Here's Al doing some very advanced stuff:

Chapters include:

• Pull Up or Shut Up
• Oh Dip!
• Hard Core Training
• Enter The Muscle Up
• Zen and The One Arm Pull Up

Ideal for anyone who wants to develop strength and agility, I can highly recommend it.

And there's an even better reason to pick up a copy - my next eBook release will contain some of the exercise variations in Raising The Bar so you need to get practicing!

Click on the book to find out more:

Train hard!

Exercise Technique Series - The Sandbag Get Up

The Sandbag Get Up is another exercise that is traditionally done with either a kettlebell or a dumbbell. Using an unstable object like the sandbag makes for a much more challenging movement.

Technique

• Take hold of the sandbag in either one hand or across one shoulder 
• Powerfully roll out onto your elbow on the opposite side 
• Keep a wide base with your legs when you do this 
• Push up onto your opposite hand 
• Get your legs under you - ideally in a lunge position 
• Stand up fully 
• Return to the ground and repeat 

Variations

• Perform the movement with the sandbag across the shoulder or in your extended arm

All images and text taken from The Complete Guide To Sandbag Training (available on Kindle and All Other Formats)

Exercise Technique Series - The Sandbag Clean

This is the first in a series of posts aimed at teaching and improving your technique in a variety of the key exercises that we use at Sandbag Fitness.

The Sandbag Clean


The Sandbag Clean (and it’s derivatives - the Sandbag Power Clean and the Sandbag Hang Clean) is one half of the Olympic Lift, the Clean and Jerk. It is also the standard technique for getting your sandbag, or any other weight, from the ground to chest height.

Technique

• Start as you would for a Sandbag Deadlift, with your feet slightly under the bag 
• Set yourself ready 
• Lift the bag from the ground and, as it gathers some momentum, explosively pull the bag upwards 
• Try to use the power generated through your hips to do most of the work 
• As the sandbag travels upwards prepare yourself to catch 
• Do not throw the bag upwards, keep hold of it, it should become almost weightless 
• Catch the bag with a Zercher grip or at either end of the sandbag 
• Descend into a Squat 
• Return back to standing as though coming out of a Sandbag Front Squat 
• Return the bag to the ground in a fluid movement 

Variations

• A Sandbag Power Clean is the same except you do not squat as part of the lift 
• A Sandbag Hang Clean is the same except the sandbag is pulled from mid thigh instead of from the ground

All images and text taken from The Complete Guide To Sandbag Training (available on Kindle and All Other Formats)

Todays Workout - Tabata Sandbags for Super-Conditioning!

Complete the following exercises in a Tabata interval style i.e. 20 seconds of work followed immediately with a 10 second rest period. Repeat for a total of 4 minutes (8 intervals). Take a 1 minute rest between each exercise.

Sandbag Power Cleans
Sandbag Front Squats
Sandbag Push Jerks
Sandbag High Pulls

Aim to complete an equal number of repetitions in each subsequent interval.

Men aim for a 30kg sandbag; women aim for 15kg.

To make timing easy, I'd recommend getting a Gymboss Interval Timer

Add your performance (total reps per exercise) to the comments.

Train hard!

Todays Workout - Running On Empty

400m run

25 Sandbag Back Squats

25 Sandbag High Pulls

25 Press Ups

Repeat for a total of 4 rounds.

Complete as quickly as possible and record your time.

Men aim for a 30kg sandbag; women aim for 15kg.

Train hard!

And if you start feeling uncomfortable in the last couple of rounds then consider Cliff Young, the remarkable australian farmer who turned up to compete in the Sydney to Melbourne Ultra Marathon in overalls and work boots. Unbelievably he went on to win it...by a margin of 2 days!