Train like a Strongman at home

One way to maximize your muscle development at home is this strongman movement session, using a sandbag you can make yourself.

The most accessible tool in the arsenal of this at-home strongman workout is the sandbag, which can even be a heavy backpack.

How do you make a sandbag?

To make it yourself, you need to get a sturdy canvas bag and sand of any kind, whether gardening sand or children's sand.

• Fill some sturdy 10 kg plastic bags with sand and then seal them well with duct tape; this way, you can adjust the load to be lighter or heavier as needed.
• Place the sandbags on the tarp, then tie them securely with cord or, better yet, with more tape.

Remember that the filler bags need to move around a little to provide that truly awkward stimulus to the exercise.

How do you develop the workout?

Start with 40–50% of your body weight and aim to reach 75% or more as you get stronger; however, choose the heaviest bag you can lift for a true strongman workout.

• You will move your awkward object as quickly as possible under fatigue, working every minute and resting for the remainder.
• You must add one repetition in the first two exercises, followed by one additional carry, every minute, until you can no longer complete the repetitions in 60 seconds.

It’s definitely a workout you’ve dreamed of, and it will help you stay motivated as you progress week after week.

 

Sandbag to Shoulder

Start with a downward hip-hinge movement to pick up the bag with a straight back, then hug the bag against your chest and rest it on your thighs.

Drive through your heels to stand up and lift the bag over your shoulder, hold your breath, then release it and prepare to repeat on the other side, alternating until you reach your target repetitions.

• Complete 1 full repetition on each side and add one repetition every minute until muscular failure.

Strongman Squat

Stand with the sandbag again, but this time hug it tightly against your chest, then, with a flat back and upright torso, squat until your hip is below your knee.

Think about pushing your hips back, then down, to avoid leaning forward onto your toes. After your final repetition, drop the bag, stand it between your feet, and hug it against your chest.

• Complete 1 full repetition and add one repetition every minute until muscular failure.

Strongman Carry

Keeping the bag firmly held against your chest, move forward with short, powerful steps while keeping your head up and your back straight.

If you drop the bag, pick it up from where you dropped it and continue until you reach 40 m; then rest for the remainder of the minute before adding one repetition to each of the first two movements and one length to the carry.

• In summary, include a distance of 2 x 20 m or add 20 m each minute until failure.

Clearly, you’ll not only be exhausted after a colossal strength workout, but more motivated than ever, even if you do it at home.