Josh Henkin, C.S.C.S., is the creator of the Ultimate Sandbag Program, a dynamic variable resistance training protocol designed to increase athletic performance and build functional strength. Henkin provided us with his best sandbag workout to get in shape for summer and he gave us these seven unique moves. Train like a professional athlete with Henkin’s high performance sandbag workout.
Perform exercises 1A and 1B as a superset, without rest in between. Do 2A, 2B and 2C as a superset, without rest between exercises. Do 3A, 3B and 3C as a superset, without rest between exercises. Rest 30 seconds between supersets.
1A. Clean and Push Press
Bring the bag from the ground to the chest by explosively driving with hips. Once bag reaches chest, squeeze glutes, brace torso, and press weight up and over your head. Reverse the motion slowly to chest first then quickly reverse the bag to the ground by driving hips back in the “ready” position.
1B. Rotational Lunge
Reps: 10-12 per side
Stand tall while holding sandbag in front of you horizontally with arms at sides. Slowly lunge backwards as you rotate the weight just outside the knee of the lead leg. Drive through heel of front leg and drive body and weight back up to standing. Switch sides for each repetition.
2A. Overhand Rows
While standing with feet hip-width apart and knees slightly bent, grab the handles with a supinated grip and hold the weight off the ground with arms extended. Row weight towards torso while squeezing shoulder blades together as much as possible. Return weight to starting position. That’s one rep.
2B. Shoulder Staggered Squat
Reps: 6-8 per side
While standing with feet hip-width apart, shoulder the weight by driving the weight explosively to one shoulder. Slide one foot so the back foot toes are in line with front foot heel. Elevate the heel of the rear foot. Squat and push the weight of the body on the heel of the front leg while still driving force into the ball of the foot of the rear leg. Drive upwards by pushing through these two points of both feet.
3A. Lateral Drag to Leveraged Push-up
Reps: 6-8 per side
Begin at the top of push-up position with the sandbag placed horizontally underneath the underarm of one side. Grab the closest handle and slowly drag weight across the body. Try not to elevate or rotate hips. When weight begins to reach the other side, slowly begin to descend into a push-up with the arm away from the weight. Push back up and repeat.
Reps: 10-12 (each side)
Deadlift the weight stand tall with the bag held horizontally and arms at sides. Pivot left foot in and rotate hips to bring sandbag just outside of one side knee. Drive through the heel of right foot, quickly transitioning the weight to the other side, pivoting quickly to absorb the weight. Do not over rotate; simply aim to move from one side to the other.
3C. Biceps Curl
Grab the snatch grip handles with palms upwards. Holding shoulders back, bracing the torso, slowly curl weight upwards. Do not roll shoulders or crunch the torso at any point.
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