Overcoming The Barriers To Exercise

Most people think that the Sandbag Fitness Blog is about sandbag training. Well, it sort of is and it sort of isn't.

You see, what it's really about is my attempt to make exercise (most notably resistance training) as accessible as possible to as many people as possible.

I started the Sandbag Fitness Blog because I didn't have the money or the time to get to the gym. A bag of sand is both easy to find and inexpensive so it seemed like a great option. And if you can't get a bag of sand then you can get a bag of soil, or wood chippings or pea gravel...you get the point. Between deciding to try sandbag training and having a 'fully equipped' sandbag training facility was a period of 2 days. I simply went out and purchased 100 kgs of sand and a roll of tape and I was good to go.

I fully understand that motivation also plays a huge part here. But when you start taking away some of the natural barriers that stop people exercising then I think you're increasing the chances of someone starting.

I know people that talk about starting a training programme. Lots of people. I know one guy who has been talking about it for nearly 10 years. A decade of procrastination.

I often talk about the benefits of sandbag training on the blog but I rarely talk about the reason behind this blog - and perhaps the greatest benefit of all.

Anyone can start today. Right now.


You need a bag of sand (or anything to start with) and the willingness to get going. Once you start to build momentum then you'll find it easier to keep going. And with momentum, consistency and hard work there is nothing you can't achieve.

Information Overload


Spending hours trawling through the web to find ways to exercise is just plain confusing.

Most people end up in a state of overwhelm and end up doing nothing as a result.

I try to avoid making any outlandish claims here on the blog. You'll find no promises of 'Hollywood Physiques' or single digit bodyfat percentages - although both are easily attainable. But I will make you one promise.

If you just get started then you'll achieve far more than the person that just thinks about it.

YOUR Barriers


It's easy to list a whole host of reasons why exercise is tough - no time, no money, no idea and on and on.

But what barriers have you overcome? Are you still struggling to overcome barriers?

What are your greatest challenges? And what are your greatest achievements?

I'd love to hear them.

Do Something Now


Try one of these workouts today:

Sandbag Fitness: Todays Workout: "Run 200m with a Sandbag, 10 Ground to Overhead with the Sandbag. Repeat for five rounds. Record your time. Train hard!"

Sandbag Fitness: Todays Workout: "100 Skips, 20 Sandbag Thrusters (35kg target). 5 rounds. Record your time. Train hard!"

Sandbag Fitness: Todays Workout: "5 Chin Ups, 10 Press Ups, 15 Sandbag Push Press, 20 Heavy Sandbag Back Squats. 5 Rounds. Record your time. Train hard!"

Train hard!

Matt

Todays Workout - Stagefright

I did this workout about a year back and have purposefully avoided it ever since. Hence the title, 'Stagefright'. If you're brave then you'll see why.

10 Pull Ups
10 Sandbag Push Press
20 Sandbag Back Squats

As many rounds as possible in 25 minutes.

Men aim for a 40kg sandbag; women aim for 20kg.

Record your time. If you can get more than 10 rounds done then I will personally buy you a drink.

Train hard!

'Stagefright', Def Leppard:

Weekend Sale - 80% Off!

This weekend only, you can get the Kindle version of The Complete Guide To Sandbag Training for just $2.99. That's less than the price of your favourite coffeeshop Latte - and it'll do a lot more for your health and fitness.

You'll get over 200 pages of the very best sandbag training exercises (fully illustrated), the benefits of sandbag training and three 10-week programmes. That's over half a year of programmes!

Get the guide now

Here's what others had to say about the book:

"Matt Palfrey has done a great job of providing clear, concise instructions on safely and effectively implementing sandbag training into your workouts. I've met few trainers whose knowledge or passion for sandbag-specific fitness rivals that of Matt Palfrey - he is truly an expert in the field. The photos and demonstrations in the book are also excellent. If you are looking for top notch info on sandbag workouts, you're in the right place." Al Kavadlo, author of "We're Working Out!" and "Raising The Bar"

"I work as a strength and conditioning coach in the uk and have been looking for a training protocol for my mma/jujitsu guys that has a direct carry over to their sparring work; specifically grappling and grip strength, which is harder to work on with a traditional strength and conditioning set up. I can honestly say that this book has provided me and my clients with the answers we had been looking for. As an added bonus we saw a major inrease not only in strength, but stamina as well when these principles were applied to our regular training schedule. This book contains everything you could possibly want to know on the subject of sandbag training and is a fresh and exciting addition to the world of results based fitness." Pete Stables, MaximumMuscle.com

"This book is simply the definitive written work on sandbag fitness. It outlines a huge variety of sandbag fitness training regimes, progressions and of course a huge array of the best and most effective sandbag excercises, all shown with high quality photos and discriptions. The book also throws in some great bodyweight exercises to compliment your training. It takes you through a 10 week course of weekly progressions to improve conditioning and strength. The 10th week being some sandbag fitness challenges to really test yourself. It is obvious that a lot of time and effort has gone into writing this book and this shows in the attention to detail throughout. There is one other thing I really like about this book - there is no fluff and it proves that you don't need a gym or loads of equipment to get super fit and super strong. It even shows you how to make your own sandbag for less than £10. Buy this book you wont regret it." Mike Eves, KickAssFitness.com

Don't worry if you don't have a Kindle - you can download the Kindle App for iPod Touch, iPhone, iPad, Android Tablet, Blackberry, PC, Mac, Android Smartphone and Windows Phone 7 get your app here

Get the guide now

Train hard!

Matt, Sandbag Fitness

Exercise Technique Series - The Sandbag Windmill

The Sandbag Windmill is the ultimate exercise for core strength and mobility. It’s also an excellent movement for shoulder stability.

Technique

• Lift your sandbag up to shoulder height and hold it in one hand 
• Turn your feet at 45° to the working arm 
• Press the sandbag overhead and keep the arm straight for the remainder of the exercise 
• Push your hip out to the side and reach down towards the floor 
• Look up towards the sandbag and allow the shoulder to rotate if necessary 
• The working arm MUST stay fully extended 

Variations

• See ‘Sandbag Bent Press’

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

Exercise Technique Series - The Sandbag Floor Press

The Sandbag Floor Press is our version of the bench press. It develops upper body strength and power, particularly in the chest and arms.

Technique

• Lie down on the ground with the sandbag in both hands, lying across your chest 
• Push the sandbag straight upwards by extending your arms 
• Arms should go to full extension 
• Return the sandbag to the starting position and repeat 

Variations

• Perform the exercise with a Hip Bridge (as pictured)

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

Exercise Technique Series - The Sandbag Back Squat

The Sandbag Back Squat is one of our top 3 strength building exercises, the others being the Sandbag Deadlift and the Sandbag Overhead Press. At Sandbag Fitness we perform it exactly (with just a few small adjustments) as you would with a regular Barbell. The major variations are based around working specifically with the bag as opposed to the bar. With that in mind, you could use the sandbag back squat as part of a modified Starting Strength or Wendler 5-3-1 programme.

The Sandbag Back Squat is the squat variation that will allow you to lift the most weight - it is therefore a vital component for building strength. However, we also include Sandbag Front Squats, Sandbag Zercher Squats, Sandbag Shoulder Squats and Sandbag Bear Hug Squats in this programme for the other benefits they provide.

Technique

• The first challenge is to get the sandbag up onto your back - I normally Clean and Press it into position 
• The sandbag should sit horizontally across your upper back - use your hands and traps to keep it in place 
• Your feet should be at least shoulder width apart and slightly turned out 
• Begin the movement by pushing your hips back into the squat 
• Bend your knees and squat down so your knees are at least parallel with the crease in your hip 
• Drive the hips back upwards and return to standing 
• The chest should stay fairly high 
• Feet should stay flat with the weight predominantly in the rear of the foot 
• The knees can track forward but try to avoid them passing excessively in front of the toes 
• The knees should remain in-line with the feet at all times - do not allow the knees to track inwards toward each other

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

Exercise Technique Series - The Sandbag Deadlift

The Sandbag Deadlift is a key strength movement like the Sandbag Back Squat and the Sandbag Overhead Press. It should be your strongest exercise in terms of the amount of weight you can lift.

Technique

• Start with your feet right next to or under the bag 
• Take your grip - this could either be via the handles or the material of the bag 
• Set your back in the correct position - neutral spine 
• The knees should be slightly bent 
• Keep the sandbag close to your legs throughout the lift 
• Your shoulders should be over the sandbag 
• The arms stay straight - just like hooks 
• Maintaining the natural curve in your back, stand upright 
• Be sure to open out your hips fully in between lifts 

Variations

• See ‘Sandbag Suitcase Deadlift’

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