Kb and Sandbag training

Discussion in 'Kettlebell' started by justin peter lynch, Sep 18, 2019.

  1. justin peter lynch

    justin peter lynch Double-Digit Post Count

    Hey Everyone..

    Sorry for the diatribe in advance..

    I recently hurt my elbow doing either barbell zercher squats or barbell deadlifts (elbow didnt hurt till next morning)..

    Do to this I couldn't get into a KB rack position, so I started working with Sandbags till my elbow and forearm recovered.. I had never used them before and gotten a little addicted to them.. KB still my #1

    I'm probably 80% now (can swing and clean but cant press)

    Anyone have any recommendations on integrating SB and Kettlebells into an efficient program
     
  2. Hasbro

    Hasbro Triple-Digit Post Count

    How about Q&D 3 days a week and rucking on a couple of your off days?
     
  3. Kiacek

    Kiacek More than 500 posts

  4. North Coast Miller

    North Coast Miller More than 2500 posts

    @justin peter lynch

    It doesn't take much imagination to put them together, just have to decide what you want to prioritize - conditioning, strength, or power, or if you'll be training concurrently. Mountain Tactical Institute has a great video index of sandbag lifts on their site, mostly for conditioning though. You'll find that almost all the programming out there is heavy on the conditioning and power training side, but with a little creativity you can do a solid resistance routine using sandbag analogs of common freeweight exercises.

    I don't even use my kettlebells at all anymore except as dead weight and occasionally I'll grip them along with the sandbag handle to increase weight for basic lifts like suitcase DL.

    Honestly, you can program these anyway you want as long as you find exercise options that do what you want in a given role.They are crazy versatile.

    For power training I like the shoulder clean from the floor, done as explosively as possible - my heels come off the floor and sometime both feet catch air.

    Push, pull, hinge, squat for basic resistance training and I've built up my "collection" to three bags. They're set up in 20 lb increments and I have a few 5 and 10 lb bags of steel shot I use to slightly modify my loading. Currently have a 55lb, 70lb, and 95lb. It is still tough to do any sort of microloading on the fly, so weight changes need to be infrequent, and my exercise selection helps with this.

    A box to step up on greatly increases the difficulty of unilateral leg work, which becomes mandatory pretty quickly as it is not possible to shoulder loads heavy enough to really challenge bilateral squat.

    A pushup board (easily made with scrap 2x4) facilitates loaded pushups -shake the weight to one end of the bag, shuck it onto your shoulder and slide it onto your back as you drop from a kneeling position to all fours. At 198lbs bodyweight and my hands on a scale I generate about 140lbs of resistance (how far up over your hands greatly influences the load your upper body carries). With a 70lb bag on my back pushed up between my shoulderblades and the back of my head, I tipped the scale between 210 and 220. with my 95lb bag I'm approaching a 250 lb benchpress with added challenge of planking for the whole thing.


    Recently emailed my routine to a buddy, this is a pretty complete rundown of how I train currently, it is not SF approved, but I'm training more for hypertrophy and endurance. You could easily do more of a 1-2, A&A workout by using shoulder cleans and bearhug squats (no locking hands!) for swing and TGU.

     
    Karl and Hasbro like this.

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