obvious that I like working with pretty much anything I can
get my hands on. Sandbags are one of my favorite toys because
they are relatively cheap, durable, and can dish out some
I like the Shoulder
Switch-Press because it's a nice simple exercise that can
be used as part of a workout (like Perpetual
Motion) or it can be an entire workout all by itself.
If you're not
familiar with Sandbag Lifting, familiarize yourself with some
basics on my Overhead Pressing page.
Lower the bag to
the opposite shoulder. Now, this is where the hand positioning
gets tricky. The natural tendency is to reposition your hands
for the next rep. If you're doing something like a 5 reps
for 5 sets routine and you're not pressing for time, go ahead
and adjust if you want to.
However, if you're doing this for "time"
(as in, how many reps can you get in 20 minutes), you'll want
to keep your hands in one place so you don't waste time switching
your hands around every rep. If you're knocking out as many
reps as you can in a set period of time, dip down as the bag
lands on your shoulder and drive the weight up and over. (pic
Now, you could
do just the Shoulder Switch-Press and leave it at that but
as you get stronger, throw a squat in each time the bag hits
Believe me, this exercise may not look like
much but it will set your lungs on fire in quick fashion!
Make sure you start with a weight that allows you to learn
proper form with minimal risk of injury.
Have fun with this exercise and keep me posted
on your progress!