These are awesome! Sandbags are a great way to train, they are in the same odd object world as the stones and like the stones feel much heavier than a barbell of equal weight.
We've been using the guideline that a good sandbag weight to start with is about 1/3 your deadlift. The woman who can deadlift 120kg can put the 35kg on he shoulder with some effort but no drama, likewise the 160kg deadlift guy the 50kg sandbag. But the 200kg deadlift guy needs the 68kg bag. They can do bear hug carries with this too but there's some gasping.
The toughest movement has been putting it on one shoulder and squatting it.
We've had them less than a year so we're still learning about them.
I think everyone previously untrained needs to do a novice progression using barbells for 3-6 months, to build a base. After that, though, it's pretty open which way they go. The broader the base, I think, the better. I think the guy who can deadlift (say) 140kg but can shoulder a 50kg sandbag is in a better position, healthwise, than the guy who can just deadlift 140kg.
I once had a distance client who worked on a dairy rurally. All she had was those big milk jugs, she just added a litre of water a week. Deadlift, clean, front squat, press. And she went for runs. Later she rigged up a pullup bar in the shed. Got into the army, qualified in physical training for infantry but chose to become an officer instead.
I agree on the importance of having a base before trying the sandbags and stones even. That's an amazing story! "In a way it's better to have fewer options." -> pure gold. Excellent statement!
I also had a distance client who started in a globogym, but got sick of it.
"What can I do?" she asked.
"Well, can you buy gear for home use?"
"I don't have space for a power rack."
"Do you have a corner you can put gear in, and then a 2m x 3m area you can lift in a few times a week?"
"Yes, my back porch."
"Okay, then. Buy the 15kg bar, a set of bumpers and fractionals. Stack the plates on top of each-other, slot the barbell in the top. Then get it out and use it."
She did that. Deadlift, row, snatch, clean, jerk, press, front squat and some variations like paused and varying stance and grip. She got pretty strong. But all she had was a barbell and plates. Everything from the floor.
Wow, I’ve never seen you addressing this topic Scott. Glad you did. Growing up in Poland I used to watch Strongman competition on telly and remember the legendary Icelandic strongmen. Then came the era of my fellow Pole - Mariusz Pudzianowski. He dominated that sports for years, but when it came to compete in Arnold Classic he used to lose to Zyndrunas Savickas, because this was more of a “demonstrating pure strength” competition. Mariusz was great at stone lifting that’s why he excelled in this sport
I might be mistaken but he is still an active fighter in KSW federation. I remember his first fight years ago. It was a bit of a joke, but since then he’s improved massively, having a great career. True athlete . He is very popular in Poland.
Rogue Fitness has a great series on stone lifting:
- Scotland - https://www.youtube.com/watch?v=MhQlNwxn5oo
- Iceland - https://www.youtube.com/watch?v=79Tcsg2Yac8
- Basque - https://www.youtube.com/watch?v=vck32S27RmM
My own gym doesn't have the space for stonelifting. But we do sandbags, and that's... challenging.
These are awesome! Sandbags are a great way to train, they are in the same odd object world as the stones and like the stones feel much heavier than a barbell of equal weight.
We've been using the guideline that a good sandbag weight to start with is about 1/3 your deadlift. The woman who can deadlift 120kg can put the 35kg on he shoulder with some effort but no drama, likewise the 160kg deadlift guy the 50kg sandbag. But the 200kg deadlift guy needs the 68kg bag. They can do bear hug carries with this too but there's some gasping.
The toughest movement has been putting it on one shoulder and squatting it.
We've had them less than a year so we're still learning about them.
I really like those guidelines, great stuff! The shoulder squat is definitely a tough exercise. I like the torso stability exercises like that build.
They're just what we've come up with by a little bit of experience - but I emphasise it's only a little bit, less than a year.
There's a great youtube channel dedicated to this stuff
https://www.youtube.com/@thestonecircle
I think everyone previously untrained needs to do a novice progression using barbells for 3-6 months, to build a base. After that, though, it's pretty open which way they go. The broader the base, I think, the better. I think the guy who can deadlift (say) 140kg but can shoulder a 50kg sandbag is in a better position, healthwise, than the guy who can just deadlift 140kg.
I once had a distance client who worked on a dairy rurally. All she had was those big milk jugs, she just added a litre of water a week. Deadlift, clean, front squat, press. And she went for runs. Later she rigged up a pullup bar in the shed. Got into the army, qualified in physical training for infantry but chose to become an officer instead.
In a way it's better to have fewer options.
I agree on the importance of having a base before trying the sandbags and stones even. That's an amazing story! "In a way it's better to have fewer options." -> pure gold. Excellent statement!
I also had a distance client who started in a globogym, but got sick of it.
"What can I do?" she asked.
"Well, can you buy gear for home use?"
"I don't have space for a power rack."
"Do you have a corner you can put gear in, and then a 2m x 3m area you can lift in a few times a week?"
"Yes, my back porch."
"Okay, then. Buy the 15kg bar, a set of bumpers and fractionals. Stack the plates on top of each-other, slot the barbell in the top. Then get it out and use it."
She did that. Deadlift, row, snatch, clean, jerk, press, front squat and some variations like paused and varying stance and grip. She got pretty strong. But all she had was a barbell and plates. Everything from the floor.
I like this, Scott!
oftentimes we don't need fancy tools or machines
simply our bodies and what's around us
next time I'm near a river, I'll take on the challenge (and challenge my sons too)
thank you!
Thank you! Let me know how it goes!
Wow, I’ve never seen you addressing this topic Scott. Glad you did. Growing up in Poland I used to watch Strongman competition on telly and remember the legendary Icelandic strongmen. Then came the era of my fellow Pole - Mariusz Pudzianowski. He dominated that sports for years, but when it came to compete in Arnold Classic he used to lose to Zyndrunas Savickas, because this was more of a “demonstrating pure strength” competition. Mariusz was great at stone lifting that’s why he excelled in this sport
Thanks man! Mariusz was an amazing competitor. He was doing well in MMA competition after he retired from strongman. Absolute beast!
I might be mistaken but he is still an active fighter in KSW federation. I remember his first fight years ago. It was a bit of a joke, but since then he’s improved massively, having a great career. True athlete . He is very popular in Poland.
Yeah, I think he still is an active fighter!
Gotta have some stones to get after it with stones 👊🏻
Absolutely!