Death By Sandbag

Overview

The following are five key recommendations for achieving maximum distance when carrying sandbags for Strongman sport, emphasizing the interplay of strength, endurance, smart programming, supplemental exercises, and practical coaching cues.

1. Strength Development

• Core Requirement: Sufficient strength is essential to lift and carry a sandbag.

• Limitations of Bag‑Only Work: Simply picking up and carrying bags all day does not provide enough exposure for strength gains and significant improvement in this type of event. Utilizing specificity only can lead to excessive fatigue and will leave you absolutely crushed for other portions of training.

• Suggested Strength Movements:

  • SSB (Safety Squat Bar) squats

  • Pause squats with any bar

  • Zombie front squats

  • Romanian Deadlifts (RDLs)

  • Bent‑over rows and other row variations

• Purpose: These lifts develop the muscle groups needed for bag lifting and front loaded carrying without the constant wear and tear of implement‑only work.

2. Endurance & Work Capacity

• Time‑Efficient Sessions: Use giant sets to maximize volume in a limited timeframe.

• Cardio: Incorporate steady‑state aerobic work and zone 2 cardio to build a base of endurance.

• High‑Intensity Intervals & Sandbag Carries: Alternate high‑intensity efforts (including the sandbag carry itself) with rest to improve the ability to sustain effort.

• Goal: Balance high‑intensity bursts with aerobic conditioning to handle prolonged carries.

3. Training Progression & Periodization

• Avoid Constant Bag Work: Continuous daily bag carrying is unsustainable; structured programming is required. Seek experienced coaching if guidance is needed

• Smart Periodization: Plan exposure to sandbag events, managing fatigue and ensuring progressive overload.

• Specificity: Train the exact movement pattern of the event while also controlling volume and intensity.

4. Supplemental Exercises for Carrying

• Sandbag Marches: March while holding the bag to mimic event conditions.

• Sandbag Rows: Strengthen pulling muscles in the same loaded position.

• Iso Holds: Hold the bag at the intended carry position to build static endurance and postural stability.

5. Coaching Cues – Position & Pace

• Bag Position:

  • Some athletes keep the bag high on the chest. I find this restricts my breathing.

  • Lower placement reduces breathing limitation but may interfere with leg mechanics.

  • Decision is based on personal comfort and breathing efficiency.

  • Regardless, the bag must be pulled tightly to your body by squeezing your lats. Imagine trying to crush the bag

• Movement Speed:

  • Aim for a quick yet consistent pace.

  • Avoid excessive speed that leads to early burnout.

  • The objective is to reach the endpoint rapidly without sacrificing endurance.

Closing Note

I have found the best approach is to break the lift itself down into segments early, while increasing strength with supplemental exercises. Periodize short-burst and interval training and utilize long runs to peak for competition. Remember that it’s only pain. Keep those feet moving and hold strong!