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Exercises Movements, technique & proper execution

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Old 06-04-2008, 04:41 PM   #41
Eva Bigongiari
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Re: My Bloody Sandbag

I used the suggested technique on rosstraining.com for making my sandbags. I ordered 6 mil thick zip-closure bags that I fill to 5 lbs, then put it inside another bag and seal that up(all four sides) with duct tape. I put all my smaller bags inside a contractor garbage bag, then put them in a sea bag with old clothes for padding. I haven't had a single leak. Since I don't have the money or the space for bars and bumpers, I use my sandbag and kettlebells for just about all of my workouts. Making the 5 lb bags was very tedious and time consuming, but it has been worth it for me. I'm always adjusting the weight of my sandbag depending on what lifts I'll be doing in the workout. As far as bloody knuckles go, I don't get them at all. I realized that grabbing the fabric rips up your skin and nails. Now my palms are usually open and I just have to squeeze the sides of the bag or pick it up from the bottom. It's forced me to squat really low in order to lift the bags from the bottom.
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Old 06-04-2008, 04:51 PM   #42
David Wood
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Re: My Bloody Sandbag

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Originally Posted by Pat Webb View Post
just wondering. what is considered average weight for a sand bag. i know this depends on the individual but was wanting a rough estimate.
Pat, look at the document attached to post #28 . . . you'll see that almost all the workouts are looking for a bag between 25% and 50% of your body weight.
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Old 06-07-2008, 06:09 AM   #43
Christian Lemburg
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Re: My Bloody Sandbag

Just a quick note about the duct-taping and spill-out problem ...

Following Ross Enamait's instructions, I initially used zip-lock bags and a lot of duct tape. This works for some time as long as the zip-lock bag fits the amount of sand. However, after a year or so of use, the bags came apart.

My advice now is to use any kind of plastic bag for small bags that are self-filled, and pre-bought packs or bags from the hardware or building store for big bags (25 kg in my store). After filling, wrap each bag just into many layers of waste bags inside each other. No need for expensive duct tape this way, you can use any cheap packing tape to close the layers and the final bag. This type of bag stands up to abuse for very long in my experience.

Good luck,

Christian
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Old 06-07-2008, 12:25 PM   #44
Casey Raiford
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Re: My Bloody Sandbag

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Originally Posted by Ellis King View Post
Alright, I imported into a Word .doc. Hopefully this is better.

Again, attribution to Catalyst Athletics for the majority of these workouts.
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Originally Posted by Ellis King View Post
3 rounds for time of:
10 sandbag halfmoons - 30% BW
15 burpees
Hey Ellis (or anyone else for that matter), what's a half moon? Is that like a hollow rock?
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Old 06-07-2008, 02:40 PM   #45
Ellis King
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Re: My Bloody Sandbag

Descriptions of the sandbag movements are here (w/f/s), Catalyst Athletics exercise demo page.
http://www.cathletics.com/resources/...on&sectionID=5
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