Here's the program: Mon Sandbag to shoulder (Work up to 15 per side, then add variation) Horizontal Pushups (2 sets of 8-30 reps) Vertical Pushups (2 sets of 8-30 reps) Weds Sandbag Squats (10x3 work up to 10x5/add variation) Horizontal Pushups (2 sets of 8-30 reps) Vertical Pushups (2 sets of 8-30 reps) Fri Sandbag Carries (5 sets to failure) Horizontal Pushups (2 sets of 8-30 reps) Vertical Pushups (2 sets of 8-30 reps)

@MonkeyBarsEveryday

10 ай бұрын

no pull-ups?!

@thestonecircle

10 ай бұрын

@MonkeyBarsEveryday I know right 😮 Would def be a great addition but then the program would require more equipment

@tsa6394

9 ай бұрын

I was thinking you could definitely add in some sit ups supersetted with the push ups, get some core assistance in.

@thestonecircle

9 ай бұрын

@@tsa6394 couldn't hurt!

@hansmemling2311

9 ай бұрын

@@thestonecircle Your video inspired me to get a sandbag of my own. My main goal is to be yoked but because I'm vain I also want broader shoulders. Does your program help with broadening the shoulders? What muscles does it target specifically? If I may ask. Thanks in advance :)

After working as a residential mover I can say nothing will improve your strength and physique like picking up, carrying, and generally wrestling with odd objects. And this video nailed how to do it at home.

@thestonecircle

7 ай бұрын

Hey glad to hear your experience had been similar! An uncle of mine does that work, I once saw him and one other guy move a grand piano down a couple flights, just crazy!

@mathiso01

3 ай бұрын

Yep, looks like a form of isometrics. Strengthens the tendons. The real key to strength.

@danieltaylor211

Ай бұрын

​@@mathiso01 I agree

@haroonmohammed6351

16 күн бұрын

As a mover, what's your opinion on large mattresses ? I've found those to be perhaps the hardest things to handle, but I'm not a professional mover myself, I'm rather an occasional moving helper. Mattresses are heavy, got very little grip area, and it's a floppy cuboid. Do you have a technique or is it raw strength that I don't have yet ?

@miromaria4916

10 күн бұрын

I never found any appeal going to the gym, calistenics is the way for me. So much fun and creative way to challenge yourself.

Damn dude you're blowing my mind! This is one of the best fitness vids I've seen on youtube. Solid common sense advice. Very well organized. And achievable by nattys. I would offer one suggestion. Use one bag. Start very light. 25 lbs. And add weight slowly. This is a better saferway way to condition the body. 100 lbs. is a lot for someone just starting w/ a bag.

@thestonecircle

10 ай бұрын

Thank you!! I appreciate that coming from someone with your wisdom! And definitely I agree on the weight too. I used a 100lb bag at first but by no means should everyone start there, especially if they dont have much experience with lifting!

For about a year I used a 50lbs sandbag a 30lbs kettlebell and a 25lbs sledgehammer & tire as my home gym. Felt great!

@thestonecircle

3 ай бұрын

That sounds like a great combo! I've been thinking about getting a sledgehammer for a while now, seems like a really fun way to train!

Very informative! I like how you mentioned the tendon strenghtening aspect. It's often very overlooked, although plays a massive role in longevity! I'll try and makeshit an odd object I can lift out of some old canvas bags, until I can get my hands on a proper sandbag. The benefits of this style of training really goes beyond regular old bodybuilding. Cheers!

@thestonecircle

10 ай бұрын

Thanks glad you liked it! For sure, for me at least I swear it worked like magic for the tendons, stones and sandbags made me feel SOLID no other way to say it! And HECK yeah, I'd love to hear what you think of it!

Sandbag lifting really works endurance and stamina as well. A heavy sandbag carry has you blowing out your a**. Ive been working with just a sandbag for 5 months now and ive put on a Decent amount of solid dense muscle, lost fat and it's even improved my posture. I had a hunched over posture from years of boxing training. Great video dude. Appreciate it.

@thestonecircle

3 ай бұрын

Hey that's awesome!! I noticed the posture thing too, carries seem to strengthen all the important stuff for that. Glad the sandbags have been working for you. Also great to hear from you, I have a comment from you from close to 500 days ago!

@staytrue5307

3 ай бұрын

@@thestonecircle What was the comment? I've had so much happen in that time, diagnosed with complex ptsd, being in a care home. Business ventures & failures. Be interesting to see what my comment was. Hopefully it was a positive message and nothing negative in any way. Thanks for replying. Its great you are still working hard and posting brilliant videos.

@thestonecircle

3 ай бұрын

@staytrue5307 That's tough sorry you've had to deal with all that :/ I had posted a calisthenics circuit video and you asked what the song was 🙂 it was lazerhawk overdrive!

My two cents. I started sandbags in April of this year. I weigh 155 at 5’10. Lean. Weight training for decades. I bought a 100 and a 150 pound bag from Titan. The 100 felt horrifically heavy. I couldnt even stand up with the 150. I find that different moves may require different weights. I also have a 125 which is good right now for squatting and lifting for reps and working on getting it to the shoulder. I have a Cerberus 175 waiting for sand; that is the next jump. 200 by christmas. The sandbags are fun, painful and totally worth it. It feels like no matter what you do with them, every muscle in your body is getting stronger and more powerful by the minute. If you can do the dollars, the Titan and Cerberus bags are great. East to fill with sand and they DO NOT leak. I found to get the jumps of 25 pounds i need to mix cerberus and titan. Playground sand is cheap at Lowes, Home Depot, etc. Get sandbags.

@thestonecircle

8 ай бұрын

Great insight thank you!! I actually just got a cerberus bag, the jump is somewhere between 40-60lbs or so, and I'm having trouble even lapping it haha. I think you're right on with the 25lb jumps

This is so cool dude, can't wait to finish watching at breakfast. Good work Cody!!

@thestonecircle

10 ай бұрын

Thank you, I hope you like it!!

For those like me who started as weaklings, and couldn't even lift 100lbs before sandbag training, Rogue fitness sells rubber crumble that can fill a 150lb sandbag while only weighing 50lbs. This can help tremendously, from here progress to removing rubber and adding sand, or adding sand and old shirts. Eventually you'll just have sand, and you'll be stronger than you ever imagined.

@thestonecircle

8 ай бұрын

That's a great idea! And you're right, getting stronger with sandbags makes you strong period!

This reminds me of being on the farm, as a kid, lifting and carrying bags of feed. Now I have a few sand bags and love them. One is currently filled to 25kg (about 55 lb) and I carry it 5km up our local mountain, across the top, then back again. It’s a killer workout.

@thestonecircle

3 ай бұрын

That's a long way to go with 25kg awesome! Sounds like a dream

@peter-robinson

3 ай бұрын

@@thestonecircle It’s not as hard as it sounds. I started with 15kg, now up to 25. Aiming to be able to get to 40 by my 60th birthday mid next year. For some fun, I pick up my mrs and do squats. She’s about 50kg, but really I need one of those hug3 bags you have. Getting back in shape feels good after decades of sitting at a desk. btw, I only found your channel recently and love it.

@thestonecircle

3 ай бұрын

@peter-robinson that's such a great goal to have, probably way more meaningful in the long run than aiming for a basic gym goal too! If you haven't read it already you might enjoy the book 'rock iron steel" by Steve Justa. He did some really insane things like that. Glad to have you here!

@peter-robinson

3 ай бұрын

@@thestonecircle I don’t know the book but will look it up, thankyou! I was first inspired to do this again when I saw Cameron Hanes and am glad to have found your channel too.

@thestonecircle

3 ай бұрын

@@peter-robinson glad I could help inspire!! Good luck with your goal 🙂

Yoooo this video spoke to me man. I'm a few weeks into training 3x weekly sandbags and am absolutely loving it. Some things I've noticed so far: - my back feels SOLID. I'm not really worried about injury in any capacity. - I'm getting noticably thicker. Comments have been made from my wife. Feelsgoodman. Modifications from your template: - each day has a focus (squat, clean, carry) but does not only do that movement. - sandbag days are followed by a few sets of pendlay row volume. Nothing to failure. - I'm using multiple sandbag weights set to set (1 large low volume, 1 small higher volume). - pressing is being done on a separate day entirely. Still calisthenics based but using Cody lefever general gains bodybuilding progression and rep ranges. Thank you for the concept man! Love your content.

@thestonecircle

8 ай бұрын

Hell yeah!! My back feels like that too, bo better word for it, this stuff makes you feel solid! That sounds like a great program, I have a suspicion that pendlay rows have major carryover to the one motion shoulder! Keep it up I'd love to hear how it goes in another few months!

I agree with everything youve said here. I hadn't ever considered the rep range. It seems like it would be obvious, but i hadnt considered its importance. With a light sandbag, 150lbs, id pick it up, carry it till failure. Same with shouldering. Id Shoulder it until i couldn't for that set. The way you've broken down the proper rep range is far more effective and i see that now. I wish i had a heavier one at home from the beginning. For me, a few static heavy lifts after carries would have been a lot of fun. Thats been my training with natural stones from the beginning. Its been great for physique a d overall strength. If you remember, i was able to carry a 300lb sandbag the first time touching it. I dont know how many sessions id need to Shoulder it, but i think a lower rep range overall would have aided in that better. Youre awesome, I appreciate these videos so much dude!!

@thestonecircle

9 ай бұрын

Thanks man I'm glad you liked it!! I bet you could get a 300 pound bag to shoulder, that's the one that disappeared from the gym right? It seems like at this point you could become a master at whatever you decide to pursue!

@unknownstrongman

9 ай бұрын

Yea, it grew legs lol. I can't master "Nemesis"!! That SOB. Of course, I haven't tried in a few months. I wonder where I'd be with it at this point. I'm gonna share that second comp with you on Instagram. I'll message ya.

@thestonecircle

9 ай бұрын

@@unknownstrongman that Nemesis stone yeah! I bet you're closer than ever!

The strongest I've ever been is when I was a decorative gardener in the summer and a wooden boat worker in the winter. The crowning achievement of this was lifting an entire 1800s era wooden life boat off the ground for quite some time on my own (the kind you'd have on a square-sail ship). I mention this because what I'm hearing and seeing in this video seems like a pretty great simulation of a lifestyle like that, a lot of how my body and mobility changed during that time fits the narrative of training that you're describing. Consider me curious! I think I'll take a shot at it, thanks for exposing it to me, I lead a much more sedentary life now and I'm craving some intensity.

@thestonecircle

15 күн бұрын

That sounds like a great life, I can only imagine the strength required to lift something like that! I think you'll love the sandbag lifting

Excellent tutorial, well done and thanks for putting this together! I love sandbags and other awkward objects, there aren't any perfectly balanced bars with handles, it just does not cooperate. I'd go as far as to say there is nothing else like it when training for real life function.

@thestonecircle

10 ай бұрын

Thans I'm glad you liked it!! I agree with you completely, there's something special about odd object lifting. I like the 'partly filled sandbag' for that exact reason, even if I've shouldered the bag 100 times, it can still surprise me. If it's folded just slightly off, I've got a real fight on my hands! Sounds kinda funny but when I first started lifting sandbags I was working at a dog kennel that had stacked crates, and I'd have to pick dogs up all day to get them up there. Also had to carry bags of food up stairs pretty often. I remember when I hit that 3 month mark and I'd conditioned myself to the sandbag lifting, suddenly my job became so much easier. Talk about real life function!

@dave_stewart954

10 ай бұрын

@@thestonecircle that's makes complete sense, there's definitely a big crossover to manual work that doesn't happen when strictly lifting traditional weights only, I'm not knocking weight lifting but I've experienced the difference myself working blue collar jobs. Definitely agree about the partly filled bags, it can feel and react differently almost every time you lift it. Keep these videos coming, they really are top quality content!

@thestonecircle

10 ай бұрын

@davidstewart954 for sure! That's awesome you've felt the difference first hand yourself, there's nothing else like it! I appreciate the feedback thank you!

i need a sandbag asap this is sick

@thestonecircle

2 ай бұрын

Hell yeah good luck!!

Great content. Sandbags are amazing tools. Also love to see the Hepburn method mentioned, one of my favorites.

@thestonecircle

8 ай бұрын

Thank you! Sandbags have been such a game changer in my training. I love the simple approach he used, usually I prefer more of a Conjugate approach to main movements using high exercise selection, it was nice to work with something a bit more straightforward here

You motivated me to start trying this. I started my bodybuilding journey at over 240lbs a few years ago. Got down to 160 and have maintained it for several years. Been trying to build muscle the last 6 months because before I was obsessed with losing the fat as fast as I could. I've enjoyed seeing the changes but I feel like I'm only getting so far with only dumb bells. I like the idea of training a skill and I'm also a rock climber and this will absolutely have in impact in that skill as well. Already ordered my first sandbag

@thestonecircle

10 күн бұрын

Hey that's a great transformation, props! I think you'll like the sandbag lifting, good luck with it!

Bad ass dude, love it. I'm steadily moving away from more traditional gym work in favor of calisthenics, kettlebells and some more unconventional stuff. Tough finding channels that push styles like this. Subscribed.

@thestonecircle

9 ай бұрын

Hey thanks I'm glad to have you here! Calisthenics, kettlebells, and odd object lifting that sounds like the ultimate setup! I think kettlebells would definitely fill in the gaps a bit in a calisthenics and sandbag only program, keeping your mobility and strength endurance maxed out

Great coverage on bag training. I use sandbags at my local box as a foundation for my training. Although I have worked up to a 150lb bag for reps, it remains challenging. The bags can root out issues with your recovery or poor diet - it isn’t optimal the bags let you know on a lift very quickly as the assisting muscles are either not recovered from the last session or your nutrition is off - not giving your body enough to repair. Smaller bags I use for warm ups - presses, lunges, squats, bent over pulls, walks so many variations. What I love about the training is when a hard set is done you just drop the bag - no clanging bar or Metal to worry about- the bags feel safer giving you confidence on a lift and the simplicity is liberating as you don’t have to load or deload a bar

@thestonecircle

7 ай бұрын

Hey glad you liked the video, I love that! Sandbags really do give you a confidence that's hard to replicate elsewhere. Definitely liberating, no messing with plates or anything, just lift the bag!

@cafeapaka7501

7 ай бұрын

@@thestonecircle I like that “just lift the bag”

This is fantastic. Great progressions, explanations, and logic. As a coach, I swing between complexity and simplicity. This is beautifully simple, with such a low barrier to entry to begin. To anyone reading this, buy that sandbag and get to work!

@thestonecircle

4 ай бұрын

Thank you I really appreciate it!!

I found your channel after I began to add sandbags to my normal routine. I feel amazing and have been making it a more central part of my program. I’d really dig a video on a sandbag program like this one but with access to gym stuff like a rack, barbells, dumbbells, ect.

@thestonecircle

Ай бұрын

That's awesome!! I made something like that a while ago but I'd like to make another one sometime, here's the old one if you're interested! kzread.info/dash/bejne/ZYWluKyxiJTZmKg.htmlsi=fqpxj6yT5fZ-EJJX

This channel is gold

@thestonecircle

2 ай бұрын

Thank you! 🙂

Your videos are gonna be my new watch man thanks!!!! Very thorough

@thestonecircle

3 ай бұрын

Heck yeah I'm glad you liked it!!

Moving furniture early in my career- heavy mirrors on ladders- helped build my muscle memory for heavy lift. Not Olympic heavy lifting but for sure good core.

@thestonecircle

25 күн бұрын

That stuff is no joke I believe it set you up for success with heavy lifting!

Excellent video, glad I had this pop up in my feed. I started on the sandbags because after completing my life-saving pool training I looked at the beach lifesaving and one of the things you must pass is carrying a 50kg bag out of the water to shore. I do 45kg shoulder carries up and back times 5 . Such a little bag beats you every time. You are exactly right about starting off lighter- it has taken me a few months just at 40 kg , and then adding 5kg more felt like 15, but now , I am ready to add another 5. keep lifting and thanks

@thestonecircle

3 ай бұрын

That's awesome! It's great having a purpose for your training like that. Even now I'm lifting heavier things, the 70lb suitcase sandbag i have will still take it out of me quick!

That's one truly unique and cool program 👍

@thestonecircle

9 ай бұрын

Thank you!! Basic but fun

These videos are really well made for so few subs! You'll definitely get a lot more

@thestonecircle

22 күн бұрын

Hey thanks I really appreciate it!

really good video man keep it up

@thestonecircle

16 күн бұрын

Thank you!! Gonna make an update to this video in the next month or two 🙂

I really appreciate the vid. I’ve been training Jitsu for 2 years, looking for a good strength program. I participated in a stone lift with some Māori guys. After I saw their technique and learned the basic lift I became immediately aware that this is not only more effective for me than a barbell, but also funnier. I just need to find a rock I can use at home. Enter the sandbag. I will start today. Hope I get like you in 1-2 years.

@thestonecircle

4 ай бұрын

Hey that's so awesome good luck with the sandbag work!! I'm definitely the same way, way more fun lifting sandbags!

Enjoying the content man. Im currently training for a natural stone lift. Got a sandbag to help prepare

@thestonecircle

2 ай бұрын

Hey thank you! Natural stones are so much fun, good luck!

Great video! Thank you for the program.

@thestonecircle

4 ай бұрын

Thanks I'm glad you liked it!

About to add this to my calisthenics Thank you for the video

@thestonecircle

3 ай бұрын

Awesome good luck!!

Brilliant video thank you

@thestonecircle

7 сағат бұрын

Glad you liked it!

Imma have to make one of these and start doing this. great video dude!

@thestonecircle

3 ай бұрын

Hey thank you good luck!!

nice simple functional stuff. love the medieval soundtrack

@thestonecircle

7 күн бұрын

Hey glad you like it! I'm always trying to bring as much fantasy into these vids as I can 😁

This is exactly what I've been looking for. Great vid, man. Sub'd

@thestonecircle

2 ай бұрын

Hey thank you glad to have you here!!

Excellent video.

@thestonecircle

3 ай бұрын

Thanks glad you liked it!

Great video

@thestonecircle

3 ай бұрын

Thanks glad you liked it!

I love this. My gym doesnt have sandbags heavy enough so it may be time to invest in my own

@thestonecircle

2 ай бұрын

Hey thank you, I think getting a heavy one is well worth it!!

KZread algorithm is helping me out with different ways of working out.

@thestonecircle

3 ай бұрын

Hey glad it brought you here! 😁

I like how your grounding while working out. That must feel awesome to be barefoot while working out outside. Awesome!

@Alfenium

5 күн бұрын

Yeah sounding feels pretty good

@thestonecircle

5 күн бұрын

Definitely! I'd go barefoot 24/7 if I could!

love the video. you were doing push ups like someone doing them standing and pushing into the air and back. thanks

@thestonecircle

3 ай бұрын

Haha hey thank you glad you liked it!!

I use sand kettlebells, jerry can, and a duffelbag. You can buy tough sand tubes for loading those duffelbags. Great way to scale up over time 👍

@thestonecircle

2 ай бұрын

Great idea thanks!

great video. i've been doing more traditional training methods with like barbell movements for lower body, and a more weighted calisthenics emphasis for upper body but i'll be referring tot his later on. my ideal program i'd like to work towards after hitting some current goals would be like natural stone lifting/sandbag training, with gymnastic rings stuff to fill in the gaps. once again i really appreciate your channel and your content.

@thestonecircle

7 ай бұрын

Hey thank you I'm glad to have you here! Stones/sandbags and rings really sounds like the ultimate combo. I still do most of my squats with barbells too just because it's so effective, but there's something so enjoyable about lifting stones/sandbags. Good luck with your goals, I think you'll love the odd object lifting!

Subbed. I learned about your channel through Sisyphus.

@thestonecircle

8 күн бұрын

Hey glad to have you here!! I've actually heard a few people mention sisyphus now, I assumed it was a joke to do with how it feels to constantly lift sandbags and stones over and over, but is it a real channel?

@jimba6486

7 күн бұрын

@@thestonecircle No, it is not a channel. It is like when people say God brought me here.

@thestonecircle

7 күн бұрын

@jimba6486 Oh nice thank you!

A low tech, high effect killer program. I love this kind of thing. If i weren't already on a program I would adopt this ASAP.

@thestonecircle

3 ай бұрын

Thank you I appreciate it!!

This is cool and I will add it to my weightlifting routine.

@thestonecircle

3 ай бұрын

Hey thank you I hope you enjoy it!!

I did a finisher after a workout: Carry a heavy sandbag 400m further and back again. However you want, you can put it down and have a short rest as often as you want, but then you have to pick it back up, just do it. Needless to say I was very very sore all over.

@thestonecircle

2 ай бұрын

Awesome that's a long way to go with a heavy sandbag nice! I can imagine that soreness haha. I used to end my workouts by taking a pair of 45lb plates and going for a walk with them. Wasn't so bad until I would remember I had to walk back 😄

This is damn good. I ordered a sandbag a few days ago and am looking forward to doing this program.

@thestonecircle

3 ай бұрын

Hey awesome thank you!! Hope it works well for you!

You need these lifts for lifting that Pyrenees! I'd lift my Berner at least once a week, mostly to annoy him. Great video, bud!

@thestonecircle

Ай бұрын

Hahah yes! She gets annoyed if I pick her up too 😄

Love the minimalism. Very logical.

@thestonecircle

7 ай бұрын

Hey thanks glad you liked it!

@AlteredState1123

7 ай бұрын

@@thestonecircle Keep up the good content. Older guy here, so minimalism speaks to me. Plus, the sandbag closely mimics an opponent’s body in wrestling. If you can handle a sandbag that is your body weight, chances are you are on your way to being conditioned to handle an opponent of your own size. Sand is cheap; iron, not so much.

@thestonecircle

7 ай бұрын

@AlteredState1123 I'll do my best! I like thinking about that too haha, felt pretty cool when I got the one motion lift with my ironmind bag knowing it was the size of a large person!

@AlteredState1123

7 ай бұрын

@@thestonecircle Looking forward to getting there some day. I am taking a different approach than you, I think. I am following a slow linear progression: adding five pounds a week, doing heavy a light days each week, and doing five sets of six on the heavy days. Ultimate goal, 100 reps with 200 in ten minutes. What do you think?

@thestonecircle

7 ай бұрын

@AlteredState1123 that sounds like a great plan! If it wasn't so annoying to keep adding sand I'd definitely do things the same way haha. That would be a real awesome feat of strength, I bet you'll get it faster than you expect too!

To start, buy one of the bigger sandbags, fill it with crumb rubber or landscaping rubber mulch. When you get stronger add sand until all the rubber is no longer needed and then fill the whole bag with sand.

@thestonecircle

9 ай бұрын

That's a great idea!

Great content, brother. SUBBED.

@thestonecircle

7 ай бұрын

Hey thank you, glad to have you here!

This might actually be the perfect fit for my 5 year plan, I already bought the stuff to make my own sand bags ineven have some old military surplus bags to put them in, I just didn't know where to start. Now I'm gonna buy a whiteboard and write my schedule and start my journey, it'll be slow going but thats the point, to stay with it for the long haul.

@thestonecircle

2 ай бұрын

That's the way to do it good luck!!

Beast! I think the power lines must help muscle growth!

@thestonecircle

Ай бұрын

Haha possibly, those things hang dangerously low over all the yards around here I swear 😄

Revisiting this awesome video to try and construct a new programme after some time away from lifting due to injury. As others have said, youre so right about being conservative to begin with re the weight of your sandbag. I have a 250kg deadlift but even a 75kg sandbag at this stage is truly humbling! Just curious as to what you'd move/change if you were to throw in pull ups and dips? I also have a couple of heavy KBs in my garage so wondering whether rows, kb oh press and maybe some kind of single arm chest press are worthwhile additions or just 'trash volume' for the sake of it. Really hope you bring out a book soon, Cody! Your channel is awesome!

@thestonecircle

3 ай бұрын

Hey glad to hear you're recovering! Yeah sandbags get heavy fast, and they never stop being heavy haha. I think you could easily add a few sets of pullups to the end of any of the workouts and be good on recovery! The extra time spent hanging will probably help after all the heavy lifting too. With dips I'd probably replace the horizontal pushup part of the workout once or twice a week (or every workout if you really like dips!) For the kettlebell work I would take the Dave Tate approach and say once or twice a week if you still have energy left for more at the end of the workout, give yourself 10 minutes to do whatever you'd like. The extra volume probably won't hurt as long as you cap it to 10 mins. If it were me I'd probably spend those ten mins getting some extra work for the Triceps and neck, as well as the rows like you mentioned. But anything could work 🙂 Thanks so much for the encouragement about the book too! I've started one, and if I keep on at this pace it's actually gonna be pretty long. It's a lot more work than I expected but I find writing a lot of fun so I'm enjoying it! Most difficult part is adding another thing to the schedule haha. Slowly but surely it'll get there!

I pick things up and put them down

@thestonecircle

17 күн бұрын

Oh yeah!

Cool routine

@thestonecircle

5 ай бұрын

Hey thank you!

One of your dogs is totally baffled regarding what you're doing, lol.🐕💪

@thestonecircle

Ай бұрын

Hahah yes 😁

PS so many single mother raised guys. If not getting straight A;s at school, stop asap and get a trade. spend ur developmental years doing hard physical work and will have a tough body for life. read books at night, do night classes to finish senior pass. When ur school mates starting universtiy you will be on over 100k per year most trades now. if Kept doing night school you are only a year or 2 behind them and university is only 6 months a year. so can still earn 50k a year if wanted whilst studying ""full time". Dispondent youth and tradesmen shortage so i don't see why not.

@Dmoriarty1993

9 күн бұрын

Use Maxwell Maltz in order to maximise personal potential.

You have great shoulders buddy

@thestonecircle

2 күн бұрын

Hey thank you 🙂

Very cool!

@thestonecircle

3 ай бұрын

Hey glad you liked it!!

Good video and I like a lot of what you said only thing I would add is you want the sandbag a lot more tight and dense than how you have in your video. There should be very little to no give in the bag. Sand bag training was originally designed as a variation to stone lifting or atlas stone lifting. Having the bag more compact and stiff makes gripping it and holding it even harder which will increase arm and back strength even more. I’ve been lifting for 22 years now and carries have been the only thing to destroy my body so much that I ended up having a fever the next day because of the sheer trauma it can put on the body lol!

@thestonecircle

3 ай бұрын

Haha I've done some really high volume stone carry sessions and know the feeling! Ended up with what felt like growing pains in my legs. I typically use a tightly packed sandbag these days just because I'm trying to specialize in the sandbag to shoulder, but I think the loosely packed bag can be a great addition. It makes some things easier like the grip but it can make getting to the shoulder a much longer fight. I made a video a while back talking about it I can link it if you're interested!

@thestonecircle

3 ай бұрын

This is the one if you feel like checking it out! kzread.info/dash/bejne/imSsqKOxetfNZbw.htmlsi=u5O-QKt0wzhauLvl

given we are all not in prison :) .. we should also add Sprint workout body weight, plyometrics workout Hills/Hiking $10 jump rope solo Boxing workouts 2 used dumbbells used kettlebells Ruck Sack door frame Chin bar used Tire/Sledgehamner 1 used adjustable bench any low cost pool swimming running biking

@thestonecircle

3 ай бұрын

All great additions!

@InvisibleHotdog

2 ай бұрын

When are you gonna fit all those into you workouts while holding a job and having friends/a family?

this vid was on my homepage (;

@thestonecircle

10 ай бұрын

The youtube intelligence has my back today! I'm glad to welcome the original creator of Sandbag Sam and Muddy Marvin to this video about sandbags 😁

@MonkeyBarsEveryday

10 ай бұрын

@@thestonecircle 💀💀💀💀🤣🤣🤣🤣

@creativetraininghacks

10 ай бұрын

@@thestonecircle Those two sound like interesting (cartoon?) characters. Were can I find them? (But I guess I'm just interfering with an insider joke here 😄)

Okay this is actually the kind of lifting/carrying I'd like to try, and I'm mostly calisthenics, not into gyms at all.

@thestonecircle

5 күн бұрын

Sandbags and calisthenics is the perfect combo good luck!!

This is awesome man. Could save a ton on money too

@thestonecircle

9 ай бұрын

Thank you! And for sure, just about 100$ and you're good to go, less if you make your own!

Love the dog.

@thestonecircle

10 ай бұрын

Thank you! They love to hang out in their yard while I'm lifting 😄

Greek's and Roman's worked out like this.

@thestonecircle

8 ай бұрын

I love that imagery too, definitely gets me motivated!

@jasonashley4579

8 ай бұрын

@thestonecircle great video, I'm subscribed, I'm a truck driver these days with the Teamsters but for 19 years before that I was a Mason, brick block marble and granite, I'd lift bags of portland and sand along with heavy stone all day, but now at 42 I mostly do calisthenics and weightlifting but I'm really wanting to try these sandbag workouts I just need to figure out what size bag to start with.

@Ajas0810

6 ай бұрын

@@jasonashley4579I’m a 42 yo truck driver too (local). I’m thinking about doing this because of the benefits and minimalism. Working 12 hours shifts being able to get a great workout in 30 minutes is beneficial. Have you don’t these? What’s your experience?

Great video dude, this has come to me at a perfect time (injury means I can’t currently make fist) Do you have a video on how to make a sandbag?

@thestonecircle

2 ай бұрын

Hey thank you I'm glad you liked it! I don't have one yet but I plan on making one before long. You can buy them from cerberus or ironmind, or if you want to make your own you can get a cheap canvas bag from a thrift store and line it with a few trash bags (or a contractor bag or two) and fill it with play sand

Hello how r u , thanks u for inspiring me to train with sandbag uve sparked interest in me and i am looking forward to train with sandbags, i recently thought of sand bags box squat, my theory is that with sand bags, its gonna force me to: A)valsalva manure, b) keep my shin vertical, c) use the power of hip hinge when accelerating up in the box squat. Thanks

@thestonecircle

10 ай бұрын

Hey glad you liked the video! A sandbag box squat sounds like a great idea, my one thought would be you might need to hold the bag a bit higher on the chest to make sure it doesn't get in the way at the bottom, which is probably actually a good thing I could see it being a great movement!

@thestonecircle

10 ай бұрын

And I agree, sandbag squats feel a lot more hinge dominant vs a barbell squat I like your thinking!

They're a great tool but when they get heavy, you need to be very careful as a moment's lapse of concentration can mean injuring your back badly which happened to me pressing a 75 kg bag overhead.

@thestonecircle

2 ай бұрын

Hey hope your back is doing okay. Even with lighter sandbags that brace is really important! The same goes for barbells too

@franksaunders6534

2 ай бұрын

Thanks, mate. Back is better but have scaled my training down a bit as I am almost 49 and I listen to my body more these days allowing more days between workouts@@thestonecircle

@thestonecircle

2 ай бұрын

@franksaunders6534 glad things are better now!

My downstairs neighbors are gonna love me

@thestonecircle

Ай бұрын

Haha heck yes

@ScorpionBear_AG

24 күн бұрын

Walk down the sidewalk, you'll get weird looks but who cares!

i think you need a bag like Gaara's just for the style points. but its a good idea training i may add it for days where i cant get to the gym (when im too lazy to go lol) you can add more muscle groups too by holding the bag and squatting, or chest pressing, overhead pressing, etc. maybe separating the inside to differet 30 lb bags within the big bag makes that easier

@thestonecircle

6 ай бұрын

Hahah for sure! That's not a bad idea either!

@IsaiahCoates

6 ай бұрын

Invictus sells a duffel modeled after gaaras

I've just started incorperating sandbags to my training. Before I was doing kettlebells and maces. Real game changer sandbags are, after 2 all out workouts my biceps are hurting like hell (the area where bicep and elbow meets) and I can't train since about 1 week. Did anyone else had this ?

@thestonecircle

3 ай бұрын

Hey awesome!! Yes definitely, my biceps still get sore from lifting sandbags even after a few years now! It can take longer for the tendons to recover though so if you're new to it I'd recommend taking it as slow as you can. I noticed after about 3 months of once a week with sandbags, my bicep tendon was noticeably thicker

@duchaneaux

3 ай бұрын

Try high rep band exercises to get blood into those areas for faster healing/recovery. I forgot the one for your specific area but I remember there's a video of armwrestler Devon Larrett that showed what he did for recovery, and I believe Alex Leonidas has a video about it as well. I believe I also heard @thestonecircle talk about this in a video with banded good mornings. It does help alot. Whenever I used to work with my hands alot to the point where they started aching (hammering a roof all day or doing electrical work), I learned about rice bucket exercises so I'd do those to get blood rushing into the hands and the pain went away quickly.

@thestonecircle

3 ай бұрын

@@duchaneaux you're 100% right about that, band curls and goodmornings have been key!

@ozanerdogan9914

3 ай бұрын

@@duchaneaux thanks for the advice, that makes a lot of sense. I sure will try it

Sick content brother. Question though, would it be wise to just jump right into sandbags or to start building strength on the barbell? I’ve been doing purely calisthenics and some dumbbell work and I’ve built a pretty solid upper body and arms with it and I’m now looking into getting my lower back and legs strengthened as well. Thanks

@thestonecircle

2 ай бұрын

Hey thank you! You can start with either, in some ways sandbags may even be better because you can't use as much weight compared to a barbell. Just make sure you have a solid understanding if the valsalva maneuver before trying either and take it slow at first. Good luck!!

do you have a video that showcase the one motion sandbag shoulder?

@thestonecircle

10 ай бұрын

I don't yet but that's a great idea thank you!!

After working out with this you honestly feel completely different from calisthenics and weight training. I feel you need both for best strength gains. Very cheap to make your own sandbag too.

@thestonecircle

2 ай бұрын

For sure it makes you feel SOLID!!

Cody, thanks for the informative and high quality video. Do you have any thoughts on doing this Sandbag strength program on MWF and adding in a 30 min calisthenics endurance workout on a different day/ weekend ? I am thinking of your "10 down" bodyweight workout (the one with pushups, rows, pushups, dips and a core exercise) or a Iron Wolf style "Legs & Lungs" 2 pump burpees with bw squats and lunges for muscular endurance and cardio benefits.

@thestonecircle

7 ай бұрын

Hey glad you liked the video! That's a great idea, I did sandbags/stones 3x/week and calisthenics circuits 2x for a while and the results were great! Definitely a good way to go if you respond well to more volume, plus the conditioning will be next level!

@saiketbiswas8444

7 ай бұрын

@@thestonecircle great ! thanks for the feedback !

@thestonecircle

7 ай бұрын

@@saiketbiswas8444 no problem hope it works well for you!

This is one of the most efficient workout programs I've seen. Any consideration for a mini sandbag for failure sets? Are you familiar with Qigong? I think combining this program with things like qigong, yoga and meditation can help form development, progression, recovery, and overall efficiency.

@thestonecircle

7 ай бұрын

Thanks glad you like it! I think a smaller sandbag would work great for that, I usually try to stay as fresh as possible for the heavy sandbag work, just to make sure everything is perfect, but with a smaller bag that sounds awesome. I think you're right, with 4 rest days every week there's a lot of time to add something like that. I'm I huge believer in active recovery, and that seems like a great way to do it!

I was wondering what you think of this workout program? Will it build hypertrophy? Is it complete in your opinion? How often would be good to do it?t? Clean and Press (light sandbag or dumbbells) 3x6 360 rotation (light sandbag or dumbbells) 3x6 Squat (heavy sandbag) 3x6 Sandbag shouldering (heavy bag) 3x6 Situps 3x6 Side bends and rotation twist (light sandbag or dumbbells) 1x10 Horizontal swing (light sandbag or dumbbells) 1x10 Clean and press (heavy sandbag) 3x3

@thestonecircle

Ай бұрын

When you say 360 rotation do you mean around your head like a 'halo' movement?

@miguelmontero7160

Ай бұрын

@@thestonecircle I think so. It's described as kind of like how a hammer toss athlete spins the hammer around the body before throwing it

Good man good man

@thestonecircle

9 ай бұрын

Hey thanks! Thought you'd enjoy this one

@alucard1871

9 ай бұрын

@@thestonecircle I did indeed brother, good job

@thestonecircle

9 ай бұрын

@@alucard1871 thank you!

Sorry if you explained this already but where do you get your sandbags? Love the videos!

@thestonecircle

2 ай бұрын

Hey thank you! For starting out you can make a cheap one with a thrift store canvas bag, some trash bags and sand or rocks. Ironmind makes a great adjustable sandbag (that's the one I'm lifting in this vid), and it's cheaper than most others, but the top knot style can get annoying after a while. If you want the best of the best cerberus or rogue are awesome!

I bet those wide sandbag squats absolutely nail the adductors, which is nice because I'm used to narrow ATG front squats with elevated heels that are really quad focused, but my adductors are really lagging One thing I am a little uncertain about is the lack of a rowing and vertical pulling variation. I'm sure this'll work the upper back well, but what about the rear deltoids and lats?

@thestonecircle

3 ай бұрын

Oh yeah I like them a lot, definitely feel like a good counterpart! I think extra pullups and rows would be a great addition. The main reason I didn't add them was just to stick with the basic idea of a 'one sandbag' program. One thing that really surprised me about sandbags was the lat involvement. For the most part the lats act mainly as stabilizers, but they seem to respond really well to the carries in particular. Especially if you hold the sandbag in a bear hug position when you carry it. The sandbag to shoulder seems to hit the rear delts pretty well too, more so if you start from a horizontal position on the lap. All things considered though it definitely wouldn't hurt to add some extra volume for those areas. Pullups and bodyweight rows aren't usually very expensive either so I don't think it would hurt recovery much

Thanks for the video. Like the program, doing it now, but what about the breaks between sets? How long do you rest between each 3 squats then ? How long between the push-up sets? I am orienting on my Puls at the moment. How do you decide? Greets from Germany

@thestonecircle

2 ай бұрын

Hey awesome good luck with it! Between sets of calisthenics stuff I would make sure to rest at least 3-5 mins. For the squats you can get away with closer to 2 if your conditioning allows for it. No need to rush at first though just go by how you feel. Once your breathing gets back to normal it's probably time for another set

Blew off the roof of my skull.

@thestonecircle

4 ай бұрын

🤯🤯 Hope you liked it!

hey man, really good video. What sandbag weight would be appropriate for a novice trainee at about 5’9 65-70kg? Also, does the size of the sandbag matter much? I’ve been eyeing up one that’s about 40cm diameter and and 17cm tall. Thanks

@thestonecircle

2 ай бұрын

Hey this might help! kzread.info/dash/bejne/jKCMssOcaZiXmrw.htmlsi=bBpSYNNC74w4bNOL The size can make a big difference, 40 diameter is the standard size for most bags. One of my sandbags is actually about 5 inches narrower, and at heavier weights its a lot easier to control. 40 is good, but I probably wouldn't get anything wider than that

Calisthenics (for your upper-body) + Plyometric and agility drill (for your lower-body). + Flexibility/Mobility training + HIIT/LISS Cardio + Creativity = The perfect combo.

I heavily encoirage you to look upon an Indian club, it is a fuctional tool that i feel fits your style

@thestonecircle

2 күн бұрын

I definitely plan on getting one!

Hey quick question, would you recommend also going to the gym and doing some more traditional weight lifting training if able, or would that put to much stress on the body seeing as your already working your tendons so effectively?

@thestonecircle

Күн бұрын

I wouldn't add any heavy weight training to this program but some isolation work should be fine. You can mix sandbags and weights though I did that for a long time 🙂

Great video. Simple, effective, and for life. Nothing else needed. Squats, may be.

@thestonecircle

3 ай бұрын

Thank you!!

@staytrue5307

3 ай бұрын

He does squats 30 seconds into the video 🙄

Nice great Pyrenees

@thestonecircle

5 ай бұрын

Thanks her name is Clover she's the best 😁

Great video! Just Watch your form on the squat 🤝✌️

@thestonecircle

2 ай бұрын

Thank you!

I use a 120 pound punching bag. Walking, squatting, deadlift and striking for cardio and bone density.

@thestonecircle

2 ай бұрын

That sounds tough!

Since you’ve already established the need of having two sandbags, one lighter and one heavier, I think it would be a good idea to eventualy add the clean and press, or just lift and press, with the lighter sanbag. Also because I believe putting a weight overhead is much more functional and practical than doing a pike or a handstand push up.

@thestonecircle

9 ай бұрын

That is a good point, I guess I did basically say you need two sandbags. I can't disagree with you, the Clean and Press is a really great movement! I'd still choose the heavier exercises over the press if I had to, but if we have two bags then I'd definitely do it too. I will say I think pike/handstand pushup variations are really underrated, at one point I switched entirely to pike variations, and when I went back to the ohp I was stronger, so there is some carryover at least!

@matriaxpunk

9 ай бұрын

@@thestonecircle for shure, they are great movements, I just think they are a little bit more akward for some people, and since you already have an implement that you can lift above your head, why not use it. Also, I think you could try and push press even the heavier weight. You might need to do just singles, but if you can shoulder a certain weight for multiple reps I think you can probably push press it at least once. Maybe I'm wrong, but I think It would be a great goal to work towards.

@thestonecircle

9 ай бұрын

@matriaxpunk yeah for sure, if you can why not! I think you might be right for some of the bigger guys. It seems like the smaller people (like myself) have a bigger gap between hinge type strength and pressing strength, like when you see tiny guys deadlifting 4 plates. A good goal to work towards though I agree!

I want to implement this into my upper/lower lifting routine. Is this possible? If so, how can I do this? My routine already covers every muscle, and I also have a dedicated arms day. But this looks fun.

@thestonecircle

2 ай бұрын

This might help! kzread.info/dash/bejne/ZYWluKyxiJTZmKg.htmlsi=047KIe47ozSDwEIK

How heavy is your sandbag in the video? I have three sandbags, two by Rogue and one by MiraFit. My two Rogues are 100lbs and 150lbs and my MiraFit is 220lbs. None of those bags are anywhere near the size of your bag. My point I guess is that my 220lb bag feels very blocky and not so sausage like so I’m a way it feels easier to lift.

@thestonecircle

4 ай бұрын

I think in this video it was actually still at 200! It's at 250 now. The ironmind bag is pretty unique compared to others I've seen, it really does have that 'sausage' look haha. It's narrower but taller. How has the mirafit bag held up for you?

man i got my first workout in with a 150lb and wow…im not as strong as i thought at all. I DL and Squat 315 max and i couldnt even put the 150lb sandbag on my shoulder once. I could only do 1 bear hug carry for 15 seconds. I am floored. How do I proceed from here? Should try a 100 bag instead? Or just keep going with this and progress slowly?

@thestonecircle

14 күн бұрын

Hey awesome job 150 from the start is no joke!! I think a 15 second bear hug carry is a great place to start. If you're still doing regular weight training too I'd recommend spending 1-3 months adding 2-3 sets of max distsnce bear hug carries once or twice a week at the end of your squat or deadlift days. Once you get conditioned to the awkward lifting you'll probably be able to jump up to 175-200 and move from there! I'd also recommend trying to bring the sandbag as high up on your chest during those carries as you can, hopefully bringing it higher over time

I'm from Germany any suggestions for Bags, that aren't that expensive, I thought of using a simple Army Canvas Bag, thanks for the Videos, I never knew about sandbagtraining but somehow this feels natural and convinicing, ### okay just saw it in your notes... Thanks anyway

@thestonecircle

13 күн бұрын

The cheapest one I've used is the ironmind sandbag it's pretty great! I know there are some cheaper options I just haven't tried them myself sorry about that. You can also sometimes find good canvas bags at a thrift store which works great! That's how I made my first sandbag

@papajoe4508

12 күн бұрын

Ich nutze einen 60L Seesack aus PVC. Kostenpunkt ca. 25-30€. Als Füllung habe ich Spielsand aus dem Baumarkt. Die Bundeswehr Seesäcke sind so groß, dass diese schwer zu befüllen sind. Viel Spaß!

Great video. But I want to know more about those shoes.. are those straight up ninja boots?

@thestonecircle

2 ай бұрын

Hahah thank you! I wish, some cool ninja boots would be pretty badass 🥷 these are actually just dickies brand socks