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Sandbag Training
Brian Jones
Sandbag training has been around as long as there has been manual labor. Even in our industrial age, luggage, duffels, and those huge bags of dog food, concrete, or potting soil dont get onto the shelves or into our cars by themselves; someone has to put them there. In attempts to make fewer trips from the car, we tend to carry our grocery bags into the kitchen in strange and creative ways. Finally there are times when the real-world item is actually a sandbag, as in the case of flooding or military fortification. So as unusual as it might be to see a sandbag in your gym, it is one of the most functional pieces of gear you can get. And one of the least expensive.
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Sandbag Grace
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CrossFit is a registered trademark of CrossFit, Inc. 2008 All rights reserved. Subscription info at http://store.crossfit.com Feedback to feedback@crossfit.com
Initial lockout position for the basic lifts from the ground
Shouldering and cleaning To shoulder the bag, continue your lift from the floor with a second pull (jump and shrug), just as in the barbell clean, and pop the bag up onto one shoulder. If you want to clean the bag to the chest, everything stays the same except the catch position. Rack the clean by shooting your elbows under as if it were a bar, or release the bag completely and catch it in the crooks of your elbows, in a Zercher squat position.
Shouldering
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CrossFit is a registered trademark of CrossFit, Inc. 2008 All rights reserved. Subscription info at http://store.crossfit.com Feedback to feedback@crossfit.com
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CrossFit is a registered trademark of CrossFit, Inc. 2008 All rights reserved. Subscription info at http://store.crossfit.com Feedback to feedback@crossfit.com
Shoulder squat
Bear-hug squat
Bear-hug hold
Turkish get-up The sandbag Turkish get-up is similar to the dumbbell or barbell versions but can be a bit trickier because of the shifting weight. To complete this lift, shoulder the bag, and then lower yourself, under control, to the opposite knee. Place your hand down to brace yourself and sit down. Finally, hold the bag firmly and lie back. For this last part it helps to have a sandbag that
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CrossFit is a registered trademark of CrossFit, Inc. 2008 All rights reserved. Subscription info at http://store.crossfit.com Feedback to feedback@crossfit.com
Bearhug Squat
Continental
Shoulder
Brian Jones holds a Masters degree and is a doctoral candidate in exercise physiology. He is a level-1 CrossFit trainer, a strength coach, and judo and Brazilian jiu-jitsu instructor. He is a regular contributor to MILO and is the author of the classic The Complete Sandbag Training Course and The Conditioning Handbook, available from Ironmind.
Dead
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CrossFit is a registered trademark of CrossFit, Inc. 2008 All rights reserved. Subscription info at http://store.crossfit.com Feedback to feedback@crossfit.com