If you have read DINOSAUR TRAINING, then you know Brooks Kubik and many others consider sandbag training the bread and butter of building those stabilization muscles. (There is a whole chapter in DINOSAUR TRAINING regarding lifting heavy awkward objects--sandbags being the least dangerous, cheapest, and most practical.) We have 80lb bags of sodium chloride at work and 100lb bags of L-aspartic acid and l-glutamic acid, and even strong guys struggle with those. So I understand what Brooks is saying about doing deadlifts, curls, or clean and presses with a hefty sandbag. Believe me, you will FEEL that the next day, even if you follow every good lifting principle in the book! I'm a cheap bastard, so I am going to buy two duffel bags, some contractor trash bags, twine, and carry a shovel the next time I go to the Gulf Shores. LOL. In the meantime, I'll do curls with bags of salt.
Here is a quick and dirty (literally) guide to constructing a sandbag, in case you didn't know that the sand goes in the duffel bag, then you close it. ;)
Sandbag Construction Kit
You can get sand at any hardware store for $2-5 per 50lbs. If I remember right, play sand was the cheapest. I picked up a couple military duffles, contractor trash bags, and 300lbs of sand for around $50. A big military duffle will allow for up to 300 pounds of sand.
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