Power Sacks

[Big C]

As i said in numerous other posts, i was going to dip my toe into power sack training. This involves a heavy sack (10-15-20kgs) being thrown around like a fool.

These are available to buy and cost in the region of £55-70 ish quid.
As I'm skint all the time, i decided to make one.

First attempt-
B&Q 20Kg-ish bag of pebbles - £8+-
Old puma school bag - sweet F A

after a little plyometrics, i got to work on the bag.

1st exercise - cross throws
With the sack in front of my right foot, squatted down into deadlift position with weight over right foot, then threw the bag over my left shoulder, and vica-verca. Sets of six worked quite well, finishing each set with 3 of the same with a 5k ball.

2nd exercise - Power Jerks!
With the bag infront, power clean the bag up to the chin. Then drop the knees and drive the bag into the air, like a powerful push press.
After 6 of these, the bag burst and pebbles went everywhere.

Caution - Do not attempt these exercises with no medball and Olympic weight lifting experience. These exercises require perfect form and failure to do so can result in serious injury.

I'm now looking at Mk2. I'm looking to find a stitched canvas sack that might last a little longer. Does anyone have any ideas of anything else that may be more suitable?

[sam]

HeHEHE great idea.

we have these at the gym i go to but ther eis no room to throw them around...shame.

did the pebbles hit you on the head at all???

[Aaronh]

use sand instead of pebbles....might last a bit longer

[Big C]

The reason i used pebbles is because i was expecting it to split (didn't think quite so early) and pebbles are alot easier to clean up.

I was throwing the bag into the disc/hammer cage netting on the first exercise, but with the second i just let it fall to the ground. Maybe thats a little too much for that design. Still, I'm going to try the stronger version!

[lifebeginsat40]

You need to go to an Army Navy stores ang get a kit bag.


Cut the top quarter off it and put the bag of sand or sand/pebbles inside that.

Then use a leather needle to sew the top with strong fishing wire or metal wire.

Do not use pebbles on there own as it will last 2 minutes.

This is the best way to "do it yourself sack making"!

I used to use this sort of thing in the Army, many moons ago, and they lasted!

[Big C]

You're a star chris, will try that and see how it goes. Will use sand kept in its plastic bag.

And also, if i have a flood, i'm sorted! I'lll go through different exersices and post vids of the ones that work.

[Big C]

Ok, The Dack Sack Mk2




Single hemmed with 4xcotton stitching and guitar string stitching.

Nice and solid to grab hold of with the 20ish kg of sand in there.

Cant wait to start lobbing it!

[lifebeginsat40]

Impressive stuff that!

Let me know when you are passing, got some socks that need darning!

p.s Make sure you use some wonderweb and some cloth on the top, guitar string wire hurts when it shreds your fingers!

[Big C]

One step ahead of you, Just bought some. Just gotta figure out how to use this iron thingy.

[lifebeginsat40]

bigc said:

One step ahead of you, Just bought some. Just gotta figure out how to use this iron thingy.

Dont give me that........your other half told me you do the ironing all the time!

[lifebeginsat40]

I have a load of resources on this great alternative strength training.

It has loads of excercises and methods, as well as pics to explain.

It is in PDF format, so I cant post it on here, as well as being over 70 pages long.

I may post various excercises from time to time to illustrate the benefits if anyone is interested?

As far as the whole thing is concerned, please pm me and I will email it to all who wants it (5MB).