Travis Stoetzel'sThursday Throwdown – Bodyweight + Heavy Sandbag
Posted on 04 November 2011
It’s safe to say that I have a new love for Sandbag Shouldering…For this week’s Thursday Throwdown I decided to combine some heavy sandbag work in with some bodyweight work. Both of the movements I selected are very challenging movements. The first movement I went with is a great progression to help build up some serious shoulder strength as well as core strength. I like to use this movement with my younger athletes and clients to help build up strength and stability for handstand push ups. The first movement I did in this week’s Thursday Throwdown was front and back wall walking. This movement will bust you up for sure if you’ve never done them! With the way I perform wall walks, you’ll get in some good work on your chest, shoulders, core and even your legs. It’s a great all around bodyweight movement and all you need is a wall. The second movement I used was more of a strongman type movement with some heavy sandbag shouldering. This isn’t just some random sandbag either! I finally got to get some footage of the new prototype sandbag Brute Force Sandbags sent me in the mail! I give this baby a A+ as it’s one of the best sandbags I’ve used! In fact, I would have to go as far as saying that up to this point, it’s my most favorite bag out of all my sandbags! Right now, I got this baby filled up with 171 lbs of sand. You’ll notice in the video I said, “150lbs”… I thought it was 150 until I weighted it… Well, I was wrong! There’s a few more pounds in there as when I weighed it, I found out the truth… Now, before I get into the actual Throwdown, I want to go over how to properly do a sandbag shouldering because it can get a bit technical and if you do it wrong, you’re going to jack your back up for sure! Sandbag shouldering with a bag this heavy is great for building up some good strength and power. Plus, when you throw it into the mix with some challenging bodyweight work, you can make for a some good conditioning as well. If you don’t have strongman stones laying around, a heavy sandbag like this will do just the trick. Heavy sandbag shouldering is basically just like a stone shouldering but with a sandbag. I know most people out there reading this will have better access to a heavy sandbag then a strongman stone
Step #1 for heavy Sandbag Shouldering – Get In a GOOD position.
- Drop your hips down low, and get your back as tight and flat as possible.
- You’ll dig your arms underneath the bag but will want to have them extended straight down from your body.
- Use your hamstrings, glutes, and low back for this movement, not just your arms.
- As you lift the bag from the ground, you’ll start to pull with your arms
- The key here is to KEEP YOUR BACK TIGHT!
- Once you got the bag on your lap, bear hug the bag as best you can and get ready to explode with your hips
- Stay tight with your back throughout this whole movement!
- Explosively extend your hips and pull with your arms at the same time
- Keep a nice tight bear hug on the bag until it gets set up onto your shoulders.
- Stand up nice and tall to finish the lift