Monday, 14 May 2012

Exercise Technique Series - The Sandbag Deadlift

The Sandbag Deadlift is a key strength movement like the Sandbag Back Squat and the Sandbag Overhead Press. It should be your strongest exercise in terms of the amount of weight you can lift.

Technique

  • Start with your feet right next to or under the bag 
  • Take your grip - this could either be via the handles or the material of the bag 
  • Set your back in the correct position - neutral spine 
  • The knees should be slightly bent 
  • Keep the sandbag close to your legs throughout the lift 
  • Your shoulders should be over the sandbag 
  • The arms stay straight - just like hooks 
  • Maintaining the natural curve in your back, stand upright 
  • Be sure to open out your hips fully in between lifts 

Variations

  • See ‘Sandbag Suitcase Deadlift’





All images and text taken from The Complete Guide To Sandbag Training (available on Kindle and All Other Formats)


Posted by Unknown at 15:00

11 comments:

  1. Catherine Gaughan4 March 2013 at 18:41

    Ohh that's nasty!! 9 sets 20 kg bag

    ReplyDelete
  2. Matthew Palfrey4 March 2013 at 19:11

    Nice work Cathi!

    ReplyDelete
  3. Roy Goncalves28 March 2013 at 00:32

    I got your book and am just about to start with the workouts. My sandbag goes up to 80 lbs.


    In the workout I'm supposed to do 5x5 of deadlift but even fully loaded that is very light for sets of 5 reps. Is there an alternative movement or do you just have really heavy bags dedicated for moves like deadlift?

    ReplyDelete
  4. Matthew Palfrey28 March 2013 at 07:33

    Hi Ray - it is a good idea to have a heavier bag (or a bag that you can make heavier). But in the meantime you can try making the reps higher, switching to a suitcase deadlift or a single hand deadlift, or gripping the bag instead of the handles for a tougher grip workout. Hope that helps!

    ReplyDelete
  5. Roy Goncalves28 March 2013 at 15:29

    Thanks!

    ReplyDelete
  6. Matthew Palfrey28 March 2013 at 15:43

    No problem! Happy to help

    ReplyDelete
  7. Mitch25 September 2013 at 05:26

    Try throwing a few kettlebells in the bag to make it heavier

    ReplyDelete
  8. Matthew Palfrey25 September 2013 at 06:36

    Or anything else that's reasonably heavy - I know people that have used iron shot in their sandbags

    ReplyDelete
  9. Kevin Patrick22 January 2014 at 11:19

    Worth Reading!

    Just wanted to share my friends experience here. He is

    using this amazing product Focus T25 Challenge Pack and he is

    very satisfied with the results! Helps him a lot during

    exhaustive workout schedule.

    ReplyDelete
  10. Danielito Ama19 January 2015 at 00:14

    Hello, is there a link for your daily workouts?

    ReplyDelete
  11. Matthew Palfrey19 January 2015 at 00:30

    Hi Danielito, the workouts are all posted on http://sandbagfitness.blogspot.co.uk and http://www.sandbagfitnessstore.com/blogs/sandbag-fitness-blog whenever new ones are available. There are also a few hundred different ones to try from previous posts.

    ReplyDelete

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