I use a powerbag a lot and use the above exercises plus -Originally Posted by Fast but dim
for routines have a look here:
http://www.rosstraining.com/
maybe buy a book off him
i have a couple, i'm a fairly strong and 80kg, and find a 35kg bag is about right for me
here's a quick complex:
6 sandbag burpees
6 sandbag squat
6 clean and press
6 lunges (3 per side)
shoulder sandbag 6 times (3 per side)
6 bent over rows
10 burpees
rest a minute, repeat for rounds.
1. Zercher lunges (holding bag on forearms as if doing bicep curls)
2. Zercher carries (as above but shuttle 'run' 5 to 10m)
3. Clean and throw (like a clean and press but stagger feet after lift and throw on the press movement)
I do these all as a 'time under tension' routine. The most evil way is to have a partner call the exercises at random and to not give you a number so you are working indefinitely on each exercise (1 rep? 15 reps?). Psychologically its really hard and physically very taxing. I use a 25kg bag - cant fathom using anything heavier without feeling nauseous. Do this for 1 to 5 mins depending on your level of sado masichism. Mix in some burpee bounds and sprints - vomit inducing fun!
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