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Exercises Movements, technique & proper execution

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Old 11-28-2005, 10:41 PM   #1
Tim Ulcoq
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Made myself a 25kg sandbag over the weekend, measuring 20inch x 8inch x 8inch.

Did 5 rep 10 set thrusters with it, man did it leave me puffing, had to be one of the best workouts i've done in a while.

One thing i noted was how fast my heart was pounding, where as it wouldn't have been close to this with a 25kg on dumbells or a bar. Can anyone offer an explanation as to why the sandbag was an exponentially harder workout than a corresponding barbell/dumbell weight?
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Old 11-28-2005, 11:40 PM   #2
Kenneth Urakawa
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Sand bags are bulkier, less balanced, harder to grip, not rigid...
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Old 11-29-2005, 05:57 PM   #3
Michael J. Joyce
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Tim, I noticed the same thing with my sandbag. I don't have access to weight, so that's all I've got. Sad to say, but I only have 200# worth of sand, and can barely budge that! I usually use 150 or 175# worth in the bag. I don't know, but I am hoping that I am developing strength anyway. This week I will have access to weight, so we'll see how it goes.
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Old 11-29-2005, 07:58 PM   #4
Josh Henkin
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Tim,
Ken hit the nail on the head. The nonconforming nature of sandbags makes them constant work. There is no position of comfort and the slightest deviations in movement causes the bag to shift again. The faster you move the more likely you are going to be fighting the bag which is one of the great benefits. I hope to have my site up for sandbagexercises.com soon to give you all different ideas.
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Old 11-29-2005, 11:31 PM   #5
Paul Alvarez
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Sorry for sounding like a noob, but where can I get a sandbag? cant wait to see your site josh.
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Old 11-30-2005, 05:13 AM   #6
Anthony Bainbridge
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Paul, get some burlap bags from your local animal feed store (they usually give them away) and fill it with dirt/sand and then duct tape the hell out of it. You can make different sizes to accomodate different exercises. You can carry it, throw it, pile it on a sled to drag, etc, etc. Great tool and super cheap.
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Old 11-30-2005, 02:00 PM   #7
Marco Svagna
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Ross Enamait has a nice article about constructing sandbags on his website.

http://www.warriorforce.com/sandbagconstructionkit.pdf






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Old 12-02-2005, 10:24 AM   #8
Michael J. Joyce
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You can also use contractor strength garbage bags, 3 mil or better. Just tie and tape them up. You can get Ruffies brand at Home Depot. Fill each bag with about 25#, then get a big duffle bag. You can adjust as necessary... then let the fun begin!
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