Sandbag C&J

Stuart Proudlock · 09-23-2004, 05:29 AM

I have been substituting with a sandbag for some of the WOD weighted exercises.

Most of the exercises are ok or I can think of a reasonable sub but C&J feels wrong when I try it.

Is there a way to approach it with a sand bag (like how you grab the bag) or can anyone recommend a variation for the sand bag. I have been working on my C&J technique with a medicine ball from the latest Crossfit Journal but the sand bag is a little different.

Thanks

Stuart

Matt Toupalik · 09-23-2004, 06:09 AM

Stuart-The way you clean the sandbag may be what makes the clean/jerk awkward.When you clean a sandbag you must pull it as high as you can, then let go as you quickly drop underneath, then re-grab the bag for the press/jerk portion of the lift.

If the clean feels too awkward, you can do a sandbag "shoulder" instead to get the bag into position for the jerk.To shoulder a sandbag, straddle it, grab it by the sides and pull it up onto one shoulder by shrugging the shoulders and shooting through with the hips as you pull the bag up.Once you have the bag on your shoulders, you can do the jerk from there.

09-23-2004, 06:15 AM

Stuart, What Matt said also I try to kind of catch the bag more in the center. This keeps the middle of the bag from sagging onto your face when you try to press it. Hope this description makes sense.
good luck, Rick

Stuart Proudlock · 09-23-2004, 07:49 AM

Thanks - I think I will try the shoulder for a while as I am struggling with the weight a bit (but don't want to make it any lighter as its just right for all the other exercises).

Cheers

Stuart

David Wood · 09-23-2004, 09:31 AM

What sort of weight are you guys using in the sandbag?

I can C&J my bodyweight (155) or maybe a little better, but I can't imagine doing that in a sandbag . . . maybe not even half that.

Dave

Matt Toupalik · 09-23-2004, 10:19 AM

I don't do clean/jerks with a sandbag, so I'm not sure how high I could go, but for clean/presses and shouldering, I'm only using a 105-pound bag for sets of 8-10 reps.I'm training more for muscular endurance at the moment, so I keep the weight light and use short rest intervals.

Stuart Proudlock · 09-29-2004, 03:38 AM

I have two sand bags - one at 6olbs and another about 110lb (I weigh about 150lbs after a good lunch) and love them.

I have bought a back issue of CFJournal with a great article about 'The Girls'. I was wondering if anyone has a guide for what sort of weights might be appropriate for a sandbag for:

the thruster (I use 60lbs),

deadlift (170lbs but is awkward so sometimes just use 110lbs)

clean (again 60lbs as my technique is baaad).

What weight bag should I make so I can use 'The Girls' as a benchmark as intended.

Cheers

S

Matt Toupalik · 09-29-2004, 07:16 AM

For a rough guideline, I would suggest between 60-75% of the prescribed barbell weight.If you take a sandbag and a barbell, both of equal weight, the sandbag will always be more difficult to lift because the sand shifting around inside the bag is unstable, as opposed to the way a perfectly balanced barbell feels.

Additionally, you must have a strong core to be successful with sandbag lifting, so keep an eye on that.

Stuart Proudlock · 09-30-2004, 02:25 AM

Matt,

Thanks for the comments. I can only use the bags when I train at home but find the shifting bag great for grappling.

Sounds like the weights I have right now should be ok for a while.

09-23-2004, 06:15 AM	#3
richard kilpatrick Profile: Posts: n/a	Stuart, What Matt said also I try to kind of catch the bag more in the center. This keeps the middle of the bag from sagging onto your face when you try to press it. Hope this description makes sense. good luck, Rick
richard kilpatrick Profile: Posts: n/a

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09-23-2004, 05:29 AM	#1
Stuart Proudlock Departed Profile: Join Date: Dec 1969 Posts: 31	I have been substituting with a sandbag for some of the WOD weighted exercises. Most of the exercises are ok or I can think of a reasonable sub but C&J feels wrong when I try it. Is there a way to approach it with a sand bag (like how you grab the bag) or can anyone recommend a variation for the sand bag. I have been working on my C&J technique with a medicine ball from the latest Crossfit Journal but the sand bag is a little different. Thanks Stuart

09-23-2004, 06:09 AM	#2
Matt Toupalik Member Profile: Join Date: Feb 2003 Location: Scottsdale Arizona Posts: 174	Stuart-The way you clean the sandbag may be what makes the clean/jerk awkward.When you clean a sandbag you must pull it as high as you can, then let go as you quickly drop underneath, then re-grab the bag for the press/jerk portion of the lift. If the clean feels too awkward, you can do a sandbag "shoulder" instead to get the bag into position for the jerk.To shoulder a sandbag, straddle it, grab it by the sides and pull it up onto one shoulder by shrugging the shoulders and shooting through with the hips as you pull the bag up.Once you have the bag on your shoulders, you can do the jerk from there.

09-23-2004, 07:49 AM	#4
Stuart Proudlock Departed Profile: Join Date: Dec 1969 Posts: 31	Thanks - I think I will try the shoulder for a while as I am struggling with the weight a bit (but don't want to make it any lighter as its just right for all the other exercises). Cheers Stuart

09-23-2004, 09:31 AM	#5
David Wood Departed Profile: Join Date: Oct 2002 Posts: 3,307	What sort of weight are you guys using in the sandbag? I can C&J my bodyweight (155) or maybe a little better, but I can't imagine doing that in a sandbag . . . maybe not even half that. Dave

09-23-2004, 10:19 AM	#6
Matt Toupalik Member Profile: Join Date: Feb 2003 Location: Scottsdale Arizona Posts: 174	I don't do clean/jerks with a sandbag, so I'm not sure how high I could go, but for clean/presses and shouldering, I'm only using a 105-pound bag for sets of 8-10 reps.I'm training more for muscular endurance at the moment, so I keep the weight light and use short rest intervals.

09-29-2004, 03:38 AM	#7
Stuart Proudlock Departed Profile: Join Date: Dec 1969 Posts: 31	I have two sand bags - one at 6olbs and another about 110lb (I weigh about 150lbs after a good lunch) and love them. I have bought a back issue of CFJournal with a great article about 'The Girls'. I was wondering if anyone has a guide for what sort of weights might be appropriate for a sandbag for: the thruster (I use 60lbs), deadlift (170lbs but is awkward so sometimes just use 110lbs) clean (again 60lbs as my technique is baaad). What weight bag should I make so I can use 'The Girls' as a benchmark as intended. Cheers S

09-29-2004, 07:16 AM	#8
Matt Toupalik Member Profile: Join Date: Feb 2003 Location: Scottsdale Arizona Posts: 174	For a rough guideline, I would suggest between 60-75% of the prescribed barbell weight.If you take a sandbag and a barbell, both of equal weight, the sandbag will always be more difficult to lift because the sand shifting around inside the bag is unstable, as opposed to the way a perfectly balanced barbell feels. Additionally, you must have a strong core to be successful with sandbag lifting, so keep an eye on that.

09-30-2004, 02:25 AM	#9
Stuart Proudlock Departed Profile: Join Date: Dec 1969 Posts: 31	Matt, Thanks for the comments. I can only use the bags when I train at home but find the shifting bag great for grappling. Sounds like the weights I have right now should be ok for a while.