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Sandbag Training Complexes - Get More From Your Sandbags

May 23, 2023

What is a COMPLEX... To put simply, it is when you perform a set range of reps of a given exercise them move straight in to the next exercise with the same weight/implement/bodyweight movement. Complexes can be use to increases strength, power, and proficiency of a movement or exercises, they are utilised in this way by Olympic weightlifters.

In this case these are not done for a high amount of reps, but with a moderate to heavy weight for 1 or 2 reps per movement/exercise. For example the Torokhtiy Complex is one of each of the following; Snatch + Snatch Balance + Overhead Squat, no rest with the same barbell done in one set.

However, complexes are also great for condition. Stringing together exercises with no rest and then repeating the complex. So let's look at some Sandbag complexes ideas you can do at home with your CERBERUS Strength Sandbag. 

REPS, SETS & REST - In general you will either pick your REPS, SETS (in this case sets refers to how many times you repeat your complex) & REST based on you goals of strength, muscle hypertrophy, muscle endurance or power. If you only have one set weight sandbag you will base your REPS, SETS & REST on its weight. A heavy sandbag means less reps and longer rest, lighter means more reps and perhaps shorter rest.


Modified BEAR Complex: 
You can do reps of each exercise or repeat the complex multiple times;
• Clean (sandbag pick up to the chest)
• Front Squat (sandbag Bear hug front squat)
• Overhead Press
• Back Squat (sandbag Bear hug front squat)
• Overhead Press
Repeat or rest

Modified Barbell Complex:
Do the following complex for 8 Minute AMRAP (As Many Reps As Possible); 
• 5 Deadlifts (Sandbag pick up to your lap)
• 4 Hang Power Cleans (sandbag pick ups to you chest)
• 3 Front Squats (sandbag Bear hug front squat)
• 2 Push Presses (press from you chest do not drop it)
• 1 Ground To Overhead (pick up the sandbag to your chest then over head)
Repeat or rest

Upper Body Hell:
• 5 reps or what ever you can with your bag Hang Power Cleans (sandbag pick up to you chest)
• 5 reps or what ever you can with your bag Strict Presses
• 5 reps or what ever you can with your bag Push Jerks
Immediately after: Max set of push-ups to failure.
Repeat or rest

Lower Body Hell: 
• 5 reps or what ever you can with your Sandbag - Bear Hug Front Squat
• 5 reps or what ever you can with your bag - Bear Hug Lunges
• 5 reps or what ever you can with your bag - Sandbag pick up to you chest
Immediately after: Max set of body weight squats to failure.
Repeat or rest

Give it a try, and remember to always... DEFEAT. DESTROY. DEVOUR!

Disclaimer - You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. I understand that there is a risk of injury associated with participating any form of exercise.
I hereby assume full responsibility for any and all injuries, losses and damages that I incur while exercising or participating and using any of the information provided by Cerberus Strength. I hereby waive all claims against Cerberus strength, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.

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