11/12/2013 09:42:00 AM
Click here to check out the saleHow can you say no to young-Matt?!
11/09/2013 09:59:00 AM
100 Skips,10 Push Ups,10 Sandbag Deadlifts,5 Pull Ups,5 Toes-to-Bar.Complete 10 rounds as fast as possible.Record your score.Train hard!
11/07/2013 02:06:00 AM
I regularly get emails from people asking about specific dietary practices when trying to build muscle. Well, I asked the guys at Examine.Com to share their most current knowledge on the topic - here it is!Optimizing Muscle Building and DietTo ensure
10/12/2013 10:31:00 AM
5 Heavy Sandbag Thrusters,5 Chin Ups,5 Heavy Sandbag Cleans,5 Box Jumps.5 rounds as fast as possible.Record your time.Train hard!And here's some fantastic 80's pop:
10/09/2013 10:43:00 AM
100 Skips10 Chin Ups10 Heavy Sandbag Overhead Presses10 Toes-to-Bar5 rounds as fast as possible.Record your time.Train hard!
09/24/2013 08:02:00 AM
100 Sandbag Back Squats, 100 Press/Push Ups, 100 Sandbag High Pulls, 100 Sandbag Push Press, 100 Sandbag Shoulder Cleans. Complete any way you can.Record your time.Train hard!
08/28/2013 09:40:00 AM
Huge apologies for the gap between posts here on Sandbag Fitness - work and other projects have been stupidly busy. I've still been training though and I hope you have too.5 Heavy Sandbag Thrusters50m Sandbag Load Carry10 Heavy Sandbag ShouldersRepea
07/25/2013 05:50:00 AM
The guys over at Straight to the Bar kindly invited me to one of their Gymchats yesterday. Check it out:You can also take a look at the recent article I wrote for them about Sandbag Training Protocols here:Sandbag Training Protocols
07/18/2013 11:17:00 AM
It's hot here. Really bloody hot. Especially when you train in what is essentially a metal box during the hottest part of the day.10 Heavy Sandbag Bear Hug Squats10 Sandbag High PullsAs many rounds as possible in 15 minutes.Record your score.Train ha
07/03/2013 11:57:00 AM
This workout is courtesy of longtime Sandbag Fitness follower Josh (i.e. you can blame him). It's called Atlas, presumably because after you finish it you'll feel like you've just spent the past few rounds lifting the moon. It's a real shoulder-kille
07/01/2013 06:39:00 AM
I was recently contacted by Bring Home Bowe (more info here) who asked if I'd be interested in helping support their campaign to bring home US Army Sgt Bowe Bergdahl - a prisoner of war. Amongst other things, they recently organised a special workout
06/27/2013 11:02:00 AM
20 Ground-to-Overhead with a heavy sandbag. The bag must rest on the ground between reps and your should go to full extension overhead.Aim for a sandbag that challenges you on the very first rep.Record your time.Train hard!
06/26/2013 11:07:00 AM
5 Pull Ups,10 Sandbag Thrusters.10 rounds.Record your time.Train hard!
06/24/2013 12:18:00 PM
10 Sandbag Bear Hug Squats,30 Push Ups.As many rounds as possible in 15 minutes. Your sandbag should be heavy!Record your score.Train hard!
06/23/2013 07:27:00 AM
10 Sandbag Overhead Presses,10 Sandbag Back Squats,10 Toes-to-Bar.10 rounds as fast as possible.Record your time.Train hard!
06/20/2013 11:54:00 AM
5 Knees-to-Elbows,10 Sandbag Thrusters,50 Sandbag Wood-chops.Complete 5 rounds as fast as possible.Record your time.Train hard!
06/05/2013 12:04:00 PM
100 Sandbag Thrusters,100 Sandbag Shoulder Squats (alternate shoulders as necessary),100 Sandbag Cleans.Complete all reps as quickly as possible.Record your time.Train hard!
06/01/2013 09:57:00 AM
30-20-10 repetitions of Sandbag Thrusters and Pull Ups.Men aim for a 30kg sandbag; women aim for 20kg.Record your time.Train hard!
05/19/2013 04:17:00 AM
Run 1km,20 Sandbag Zercher Squats,20 Sandbag Push Press,20 Sandbag Shoulder Squats,20 Sandbag Bent-over-rows,20 Sandbag Back Squats,Run 1km.Record your time.Choose a sandbag weight that challenges you.Train hard!
05/07/2013 12:04:00 PM
5 Sandbag Bear Hug Squats,5 Chin Ups,25 Push Ups.As many rounds as possible in 15 minutes.Men aim for a bodyweight sandbag; women aim for 60% of bodyweight.Record your score.Train hard!May PromotionGet a free paperback copy of my book, The Complete G
04/23/2013 00:32:00 AM
5 Sandbag Cleans,5 Sandbag Push Press,5 Sandbag Zercher Squats,5 Sandbag Zercher Good Mornings.Complete 5 rounds as quickly as you can - aim to complete each round without rest but you can rest as needed between rounds.Record your time.Train hard!
04/09/2013 10:42:00 AM
10 Sandbag Zercher Squats,5 Sandbag Shoulder Get UpsAs many rounds as possible in 15 minutes. Switch shoulders for the get ups between rounds.Men aim for a 40kg sandbag; women aim for a 20kg sandbag.Record your score.Train hard!
04/01/2013 05:01:00 AM
Are you interested in exercise programme design? Do you want to maximise results for yourself and/or your clients? My article series 'An Alternative Approach To Exercise Prescription' covers a range of different movement patterns with progressions an
03/28/2013 02:52:00 AM
If you don't yet have a copy of The Complete Guide To Sandbag Training then there's no better time to grab yourself a copy on Amazon. For the Easter weekend the Kindle version is a massive 80% off RRP! And don't worry if you don't have a Kindle, you
03/27/2013 12:00:00 PM
This workout is a tough conditioning challenge so be prepared to suck at it the first few times you give it a go.Find a hill of approximately 50m. Put a sandbag that is around 25% of your bodyweight across your shoulders and run to the top of the hil
03/26/2013 12:47:00 PM
The sandbag was ever so slightly frozen today (oh, the joys of training in an un-heated garage!) so it was bodyweight only.5 Pull Ups,10 Press Ups,15 Squats,100 Skips.As many rounds as possible in 20 minutes.Record your score.Train hard!
03/19/2013 04:17:00 AM
10 Pull Ups (or variation),20 Sandbag Overhead Press,50 Sandbag Round-the-Worlds.Complete 5 rounds as fast as possible.Record your time.Train hard!
03/16/2013 09:02:00 AM
Did you guys see my recent sandbag training series on the popular Breaking Muscle blog? If not, don't worry - you can check out all of the articles here:5 Week Sandbag Workout Program: Week 1 - Get Started5 Week Sandbag Workout Program: Week 2 - Buil
03/06/2013 11:38:00 AM
5 Heavy (seriously, as heavy as you can manage) Bear Hug Squats,10 Pull Ups,20 Push Ups.5 rounds as quickly as possible.Men and women should aim for a sandbag between 50-100% of their bodyweight.Record your time.Train hard!
02/26/2013 08:47:00 AM
10 Sandbag Thrusters,5 Pull Ups.As many rounds as possible in 10 minutes.Men aim for a 40kg sandbag; women aim for 25kg.Record your score.Train hard!
02/19/2013 11:43:00 AM
This is a workout back from the 28th August 2010 (click here to see the original).20-1 Sandbag Thrusters and Burpees.Start by performing 20 Sandbag Thrusters then 20 Burpees. Then move onto 19 of each, then 18 etc.The last round is 1 repetition of ea
02/15/2013 11:28:00 AM
Take the heaviest sandbag you can handle (preferably without handles) and lift it from ground-to-overhead for 20 reps. If you get the loading right you should start to struggle around 5 or 6 reps and probably end up dumping the bag after some unsucce
02/07/2013 11:35:00 AM
10 Heavy Sandbag Bear Hug Squats,10 Pull Ups,10 Heavy Sandbag Overhead Presses.As many rounds as possible in 15 minutes.Men aim for a 60kg sandbag; women aim for 30kg.Record your score.Train hard!
02/02/2013 11:00:00 AM
I originally wrote this post on Facebook but thought I'd share it here too as it had such a great response. I make no apologies for the fact that it's very straightforward.The beginners guide to improving your health and fitness:1. Lift some heavy st
02/02/2013 11:00:00 AM
I'd really appreciate your help.Please take a moment to go and vote for me in the Breaking Muscle 2013 Fitness Blog Contest - it'll only take 1 minute and I'll love you forever. For real.You just need to click on the link below an then enter 'Sandbag
01/23/2013 05:57:00 AM
Todays workout is straightforward (so yes, you can try it) but can be as tough as you want it to be.5 Pull Ups10 Sandbag ThrustersComplete as many rounds as you can in 15 minutes.Men aim for a 35kg sandbag; women aim for 20kg.Record your score. Click
01/20/2013 10:46:00 AM
5 Heavy Sandbag Bear Hug Squats5 Heavy Sandbag Overhead Press20m Load Carry with a Heavy SandbagRest for 2-4 minutes and repeat for a total of 5 rounds.Men aim for a 50kg sandbag; women aim for a 30kg sandbag.Record your max weight.Train hard!
01/13/2013 11:49:00 AM
Another deceptively simple workout today.100 Skips20 Press Ups5 Heavy Sandbag Bear Hug SquatsComplete 5 rounds as quickly as possible.Men aim for a 50kg sandbag; women aim for 30kg.Record your time.Train hard!
01/12/2013 04:59:00 AM
This is a simple and quick workout that'll test even the best conditioned athletes.5 Pull Ups (or variation like Body Rows)10 Sandbag Thrusters10 rounds as fast as you can.Men aim for a 20kg sandbag; women aim for 12.5kg.Record your time.Train hard!
01/10/2013 02:23:00 AM
It's been a little while since my last post due to the holidays but we're back today with a bang!10 Sandbag Floor Press5 Sandbag Get Ups (each side)200m runRepeat for as many rounds as possible in 15 minutes.Men should aim for a 30kg sandbag; women a
12/13/2012 14:00:00 PM
Find yourself a hill and set out a course of approximately 20m. Perform 10 Sandbag Thrusters at the bottom of the hill, drag your sandbag to the top of the hill anyway that you can and perform 10 Sandbag Cleans at the top.Aim to complete as many roun
12/08/2012 10:00:00 AM
A simple sandbag endurance session today - so you'll want a moderately heavy bag.100 Sandbag Cleans100 Sandbag Push Press100 Sandbag Back SquatsComplete in any order you choose, as fast as you can.Men aim for a 30kg sandbag; women aim for 15kg.Record
12/04/2012 14:00:00 PM
Did you hear the good news? I'm running a Sandbag Training Masterclass in the new year! This one is based in the UK but I hope to add a few more during 2013 - principally in the US, Australia and Asia. If you have any suggestions for venues and/or lo
11/30/2012 04:18:00 AM
Do You Have Any Fitness Goals For 2013?"Fail to plan and you plan to fail" Sensible words for anyone who is trying to improve their health and fitness for the long term. While I'm always keen to say that the real key is to work smart, hard and consis
11/24/2012 09:30:00 AM
To celebrate the holiday season I'm offering the chance to get 50% off The Complete Guide To Sandbag Training in paperback!This crazy offer is unlikely to be repeated any time soon and I might even change it once the egg nog has worn off so make the
11/22/2012 10:07:00 AM
In recent years the plank has become the "Number 1" exercise for developing core strength and protecting the back from injury. It's an exercise that can be used by a wide variety of individuals and has a much lower incidence of injury associated with
11/21/2012 01:35:00 AM
I often get asked this and my answer is always the same - get started.I can talk for a long time (some say too long) about the benefits of sandbag training but the reason I got started was because the sandbag was easy for me to get hold of and very i
11/19/2012 07:37:00 AM
A few months back I wrote about the Milo Experiment - my attempt to conduct a very simple, linear strength progression with my sandbag. The goal was to add a small amount of sand each workout and keep going until I couldn't add anymore. See the origi
11/09/2012 01:30:00 AM
Todays workout is a simple strength session.Load up a heavy sandbag and complete a max set of clean and press - ideally reaching fatigue around 5 repetitions. The clean and press can be done in anyway that you see fit. See here for some clean techniq
10/30/2012 14:00:00 PM
After a few weeks of edits and re-designs The Complete Guide To Sandbag Training is finally out in paperback!I've had so many requests for this (especially from those of you that don't have Kindles or other e-readers) that I think you'll be happy with the result. It'll be launching pretty much everywhere over the next few weeks but you can pick up copies right now at Amazon:Check it out at Amazon.comCheck it out at Amazon.co.ukHere are some screenshots from the re-designed interior:I'd really ap [..]
10/23/2012 07:02:00 AM
100 Sandbag Bear Hug Squats100 Sandbag Clean and Press100 Sandbag High PullsComplete in any order, in any combination, as fast as possible.Men aim for a 40kg sandbag; women aim for 25kg.Record your time.Train hard!
10/11/2012 13:00:00 PM
I just wanted to let everyone know that I (and Sandbag Fitness) have been nominated for Best Kept Secret in this years WEGO Health Activist Awards!I certainly don't run this blog for the promise of awards but it's great to know that people appreciate some of the effort that goes in. If you think that more people should know about Sandbag Fitness then I'd love it if you could cast a vote too:Many thanks.MattTrain hard!
10/04/2012 13:16:00 PM
5 Heavy Sandbag Bear Hug SquatsMax Sandbag Overhead PressRest for 2 - 4 minutes and repeat for a total of 5 rounds.5 Heavy Sandbag Shoulder Get UpsMax Pull UpsRest for 2 - 4 minutes and repeat for a total of 5 rounds.Aim for the heaviest sandbag you can handle for the required reps.Record your score.Train hard!
10/02/2012 13:00:00 PM
20 Sandbag Cleans20 Sandbag Thrusters20 Sandbag ShouldersRepeat for a total of 5 rounds.Men aim for a 50kg sandbag; women aim for 25kg.Record your time.Train hard!
09/27/2012 13:00:00 PM
5 Pull Ups10 Sandbag Push Press10 Sandbag Shoulder Squats (change shoulder each round)Complete as many rounds as possible in 20 minutes.Men aim for a 30kg sandbag; women aim for 15kg.Record your score.Train hard!
09/26/2012 13:00:00 PM
100 Sandbag Shoulders.Men aim for 50% bodyweight; women aim for 50% bodyweight.Record your time.Train hard!
09/25/2012 13:00:00 PM
15 - 1 of the following exercises (perform 15 repetitions of each one, then 14 etc.):Sandbag Floor PressSandbag Shoulder Get Ups (switch shoulders at 5)Sandbag Zercher SquatsSandbag High PullsMen aim for a 40kg sandbag; women aim for 20kg.Record your time.Train hard!This could well be a pretty long workout for you, so here's a nice long music video to go with it!
09/24/2012 13:00:00 PM
5 Sandbag Clean and PressMax Pull UpsRest for 3 minutes and repeat for a total of 5 rounds.Aim for the heaviest sandbag you can handle for 5 reps and record both the max weight and max repetitions for you Pull Ups.Train hard!
09/23/2012 13:00:00 PM
Todays workout was inspired by one of my favourite cartoons as a kid - Jayce & The Wheeled Warriors. Check out the video below if you want a blast from the past!Run 400m10 Push Ups20 Sandbag Cleans30 Sandbag Back SquatsRepeat for a total of 3 rounds as fast as possible.Men aim for a 40kg sandbag; women aim for 20kg.Record your time.Train hard!You might be wondering what it was about that cartoon that inspired this workout. They drove a lot and this workout contains some running - that's it. A fa [..]
09/21/2012 11:34:00 AM
I recently had an article published here in the UK in Outdoor Fitness Magazine. It covered a few specific sandbag training programmes that would help you get through the Tough Mudder. I know that many of those following the blog have been unable to get a copy as they don't live in the UK so I thought I'd provide a taste of the training info here.For those of you that can get hold of the magazine, I urge you to grab a copy - it really is very good.Click here to check it outFor everyone else, here [..]
09/21/2012 08:38:00 AM
I felt like getting really stuck in today. I've been at the computer too much recently and wanted to get a lot of energy out. It worked.100 Sandbag Shoulder Squats (switch shoulders as you wish)100 Sandbag Push Jerks100 Sandbag Cleans (Power)100 Pull UpsMen aim for a 30kg sandbag; women aim for 15kg.Record your time.Train hard!
09/19/2012 14:00:00 PM
Run 400m10 Push Ups20 Sandbag Front SquatsRepeat for a total of 5 rounds.Men aim for a 40kg sandbag; women aim for 20kg.Train hard!
09/16/2012 08:27:00 AM
Tabatas have been given a rough ride recently and they're still highly misused but it's been awhile since we did any here on Sandbag Fitness so here we go!20 seconds of work, 10 seconds of rest. Repeat for a total of 8 working intervals. 1 minute rest between exercises.Sandbag High PullsSandbag Push PressSandbag Back SquatsSandbag Walking LungesRecord your aggregate score for each exercise.Train hard!
09/14/2012 08:15:00 AM
A simple strength workout today focusing on 2 key sandbag training skills - Bear Hug Squats and Overhead Presses.5 Heavy Sandbag Overhead PressesMax Sandbag Bear Hug SquatsRest for 1-2 minutes and repeat for a total of 5 rounds.Record your max weight lifted and max repetitions for the Sandbag Bear Hug Squats.Train hard!
09/06/2012 09:39:00 AM
You'll need courage and resilience to get through this sandbag strength workout today.5 Heavy Sandbag Ground-to-OverheadMax Pull Ups (or variation)Repeat for a total of 5 rounds with 2-4 minutes rest in between each round.Rest for 3 minutes.5 Heavy Sandbag Front SquatsMax Press Ups (or variation)Repeat for a total of 5 rounds with 2-4 minutes rest in between each round.You should aim to lift the absolute maximum weight that you can in your sandbag, ideally reaching fatigue during the 5th rep in [..]
09/04/2012 02:24:00 AM
Todays workout is simple but deceptively tough.5 Pull Ups, 10 Sandbag Deadlifts, 10 Press Ups. 10 rounds.Men aim for a 50kg sandbag; women aim for 30kg.Record your time.Train hard!
08/27/2012 04:33:00 AM
Did you know that you can now get hold of sample versions of my two eBooks completely free? Use the 'Buy Now' buttons below to access the files through our partner store Fitedia.
08/23/2012 11:15:00 AM
Todays workout is a mixture of pretty much everything, with a definite emphasis on endurance. If you're new to Sandbag Fitness (hell, even if you've been doing it for a while) you might want to start with a fairly light sandbag.100 Skips20 Sandbag Cleans20 Sandbag Zercher Squats20 Sandbag Thrusters20 Sandbag Bent-Over-Rows5 rounds as fast as possible.Men aim for a 20kg sandbag; women aim for 10kg.Record your time.Train hard!Here's a shot from an upcoming article in a magazine here in the UK (mor [..]
08/20/2012 10:25:00 AM
I just had an article featured on Breaking Muscle - you can check it out hereTodays workout comes directly from that article and, I have to warn you, it's a serious challenge.
08/16/2012 07:24:00 AM
It doesn't matter how fit and strong you are if your mobility and flexibility suck - sooner or later it's going to bite you in the ass. It's far more important to me that I'm able to move well, enjoy good health and be able to do the things that I want to do than just blindly follow some ultra-intense "athletic" programme. I think there are a lot of people who following the blog that feel the same way.So, today I'm happy to be able to share with you a new ebook from Tom Furman. Activate Your Dyn [..]
08/14/2012 13:13:00 PM
At the risk of sounding horribly sexist, todays Lady's Day Workout is brought to you in association with the Brute Force Hot Pink Sandbag! If your training is starting to feel a little lacklustre then why not spruce things up with the worlds sexiest sandbag!Available in both Athlete Size (loads up to 32KG) click hereAnd in Mini Mouse Size (loads up to 11.5KG) click hereAnd, if things weren't stereotyped enough, men - here's a camouflage sandbag! click hereTry this workout:Run 200m20 Sandbag Clea [..]
08/10/2012 09:16:00 AM
Todays workout is straight out of Sandbag Training For MMA & Combat Sports and was specifically designed to test the strength and conditioning of elite MMA athletes - i.e. there is a fairly large probability that it might mess you up.Complete as many repetitions in 1 minute of each of the following exercises in sequence.Bear Hug Squat Snatch Forwards Lunge (Back) Bent-Over-Row Shoulder Get Up (switch sides at 30 seconds)Rest for a minute between each round and repeat for a total of either:3 roun [..]
08/09/2012 15:43:00 PM
Sorry for the delay between posts - I just got back from a Transatlantic crossing between Southampton and New York and have had limited access to my computer for the past couple of weeks.So, what's been going on at Sandbag Fitness?Well, I just had a 4-page article featured in Ultra-FIT Magazine here in the UK. You can pick it up from newsagents and via their website here:http://www.ultra-fitmagazine.co.uk/Things have also been going well with the recent ebook release 'Sandbag Training For MMA & [..]
07/21/2012 09:30:00 AM
5 Pull Ups, 10 Sandbag Cleans, 15 Sandbag Push Press, 20 Sandbag Back Squats, 100 Skips. 5 rounds as fast as you can.Men should aim for a 30kg sandbag; women should aim for 15kg.Record your time.Train hard!Don't have a sandbag? This is my original bag - a 25kg contractors bag of sand. It cost me £1.50 and I used some tape to make it a little more secure.No excuses.
07/19/2012 01:38:00 AM
My new book Sandbag Training For MMA & Combat Sports is now available hereSandbag Training For MMA & Combat Sports is the indispensable guide for anyone who wants to improve their strength and conditioning for combat. You'll learn:Why sandbag training is perfect for MMA & Combat Sport AthletesHow to construct your own sandbagHow to master over 60 of the most effective sandbag training exercises for MMA & Combat SportsThis book is ideal for anyone who wants to:Build devastating strength and condi [..]
07/16/2012 17:44:00 PM
My new book Sandbag Training For MMA & Combat Sports is out this coming Wednesday (18th July) and you can now access an exclusive FREE 60-page sample of the book.Get Your Free Sample NowKeep training hard!Matt
07/12/2012 11:23:00 AM
Perform 5 moderately heavy Bear Hug Squats and follow immediately with 5 Pull Ups (or a variation). Rest for 1 minute and repeat for a total of 10 rounds.This is a technique focused session so avoid going to failure.Train hard!Are you interested in MMA, Martial Arts of any other Combat Sport?If so, then you'll be excited about my upcoming eBook release 'Sandbag Training For MMA & Combat Sports'!Head here to find out more and be notified when it launches
07/08/2012 11:19:00 AM
Take your sandbag to a hill of approximately 50m in length.Leave your sandbag at the bottom of the hill and sprint to the top as fast as you can. Jog back to the bottom of the hill and then complete 10 Ground-to-Overhead lifts (Clean and Press would be best). Rest for 1 minute and repeat for a total of 10 rounds.Men aim for a 40kg sandbag; women aim for 25kg.No need to record times for this one - it's just for "fun".Train hard!
07/05/2012 03:17:00 AM
10 Sandbag Overhead Presses, 100 Skips, 10 Press Ups. 5 rounds.Men aim for a 50kg sandbag; women aim for 30kg.Record your time.Train hard!Todays video also includes a little bit of technical work for handleless overhead sandbag presses:
07/02/2012 05:32:00 AM
10 Sandbag Get Ups on each side (learn the technique here) followed immediately by a 400m run. Repeat for 5 rounds.Men aim for a 30kg sandbag; women aim for 15kg.Record your time.Train hard!
06/20/2012 12:18:00 PM
I always love getting emails from people who are following the blog, especially if they include pictures of their homemade training kit!James has constructed a 50kg sandbag from 2/3 of truck inner tube - it acts a little like a Bulgarian Bag. This is a great example of ingenuity and a serious piece of garage gym equipment.Here's the beast on his homemade loading platform:I spoke about getting started in a recent blog post and this just goes to show that you can do just that - without having to i [..]
06/14/2012 07:33:00 AM
My good friend Troy Pesola from CubeDwellerFitness
06/13/2012 05:20:00 AM
Work up to your max weight for:Sandbag Back Squats 5x5Sandbag Overhead Press 5x5Take a 3-5 minute rest between each set of exercises. The weight of your sandbag should be such that you struggle to complete repetition 5 in each set.Record your weight.Plus, if you're following the Milo Experiment
06/07/2012 08:11:00 AM
Starting today, I'd love for you to join me as I embark on a new project at Sandbag Fitness.Milo of Croton was a Greek wrestler who lived in the 6th century BC. Famous for his immense strength, he once performed a feat where he lifted a young calf everyday. He did this until it reached maturity; then able to lift a fully grown bull.The Sandbag Fitness Milo Experiment involves the following:Take a handleless sandbag or duffel bag and fill it with around 25% of your bodyweight in sandThe Brute For [..]
05/31/2012 08:10:00 AM
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 [..]
05/28/2012 11:12:00 AM
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 Ups10 Sandbag Push Press20 Sandbag Back SquatsAs 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:
05/26/2012 04:51:00 AM
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 nowHere's what others had to say about the book:"Matt Palfrey has done [..]
05/17/2012 09:00:00 AM
The Sandbag Windmill is the ultimate exercise for core strength and mobility. Its also an excellent movement for shoulder stability. Technique Lift your sandbag up to shoulder height and hold it in one hand
05/16/2012 03:00:00 AM
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
05/15/2012 14:00:00 PM
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 i [..]
05/14/2012 09:00:00 AM
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
05/13/2012 10:00:00 AM
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
05/12/2012 13:00:00 PM
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
05/11/2012 09:53:00 AM
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 T [..]
05/11/2012 06:00:00 AM
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
05/10/2012 12:00:00 PM
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 CleanThe Sandbag Clean (and its 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 sl [..]
05/08/2012 13:50:00 PM
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 CleansSandbag Front SquatsSandbag Push JerksSandbag High PullsAim 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 TimerAdd your p [..]