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This Sandbag Program Changed Me (FREE 2-Phase Program) — Key Takeaways

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This Sandbag Program Changed Me (FREE 2-Phase Program)

Gym Free14mNov 4, 2026

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Start with a sandbag weighing one-third to two-thirds of your body weight depending on experience, and run an 8-week progressive two-phase program building from technique practice to EMOM squats and power shouldering before moving up in weight.

Key takeaways

Use EMOM squats: 4 reps/min for 5 min, add a minute each session to 10, then add a rep and restart

Use EMOM squats: 4 reps/min for 5 min, add a minute each session to 10, then add a rep and restart

  • Creator attributes big strength and leg size gains to doing this protocol heavily
  • Reaching 6 reps for 10 minutes signals you're ready for a heavier bag

Never fully exhale during bear hug carries or the bag crushes your inhale capacity

Never fully exhale during bear hug carries or the bag crushes your inhale capacity

  • Once you exhale too much, the bag presses your chest down, making it harder to draw air back in
  • Applied to all three carry positions: low belly, mid-chest, high chest

Start sandbag weight at 1/4–1/3 bodyweight for novices, 1/2–2/3 for experienced lifters

Start sandbag weight at 1/4–1/3 bodyweight for novices, 1/2–2/3 for experienced lifters

  • Too-heavy start kills volume or causes injury; creator used half bodyweight for 3 months before progressing
  • Buy a heavier bag and underfill to 80% minimum — less gets too floppy

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In this video

  1. 1mSandbags Changed Me
  2. 1mPhase 1 - Technique Building
  3. 1mWarming Up
  4. 2mRow
  5. 2mHow to Grab the Bag
  6. 3mLap to Stand
  7. 3mHow to Hold the Bag
  8. 4mGround to Stand
  9. 4mPower High Pull
  10. 5mSession 2 - Strength
  11. 5mBox Squat
  12. 6mBear Hug Carry
  13. 6mSession 3 - Conditioning
  14. 7mPhase 2
  15. 7mShouldering
  16. 9mPower Box Squat
  17. 10mPower Row
  18. 10mSession 2 - Strength
  19. 10mEMOM Squats
  20. 11mSession 3 - Conditioning
  21. 12mSandbag Weights
  22. 13mBrands to Buy
  23. 13mCaring For Your Bag

“The only real mistake you can make here is trying to save a bad placement.”

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