Thursday, October 11, 2012

Bulgarian sandbag

  Here's a short and very amateur video of a move I learned this morning- reverse lunge with twist. I'm using a homemade sandbag that weighs 30 pounds. You can tell I just learned it because I suck at it. This also pointed out stability issues, you can see me fighting to stabilize and balance. This was originally meant for one of my athletes who just made his own sandbag, but I'll share.
 Note. I don't have a lisp... not sure what the hell is up with that.

15 comments:

GZ said...

Good stuff. Particularly as it indicates how unstable you are.

That is just a regular inner tube that you modified? Awesome.

I am looking for your posting on predictions for Kona this weekend. Macca? Raelert? Crowie? Bring it. I know you are not running this weekend because you are going to be glued to the interwebs watching.

Lucho said...

Ya, I was surprised at my stability. But you are throwing 30 pounds around while stepping backwards. Tougher than it looks for sure. That's a $10.00 car inner tube and $2.00 worth of sand.

Kona. No idea. I've barely followed the sport this year. I would bet on Rinny. For the guys you have to go with Crowie and Macca... not necessarily in that order though. Crowie is consistent where Macca has struggled in the past. Jordan Rapp for 3rd maybe (he's American so I want him to win)

Ana-Maria RunTriLive said...

I have a hard time staying stable while doing simple lunges with a twist and no weight! Ha! Yes, great exercise!

Dave said...

Love that one! I'm just getting into sandbag work with my clients and I'm totally gonna use this. Stability is something you don't know you DON'T have until you try and use it in a manner like this.

Have you tried kettle bells at all? I had thought for the longest time that they were just another 'crossfit waste of time' but I couldn't have been any more wrong. Best piece of equipment I've ever EVER used. (And this counts being coached professional powerlifting coaches and playing Division I Football and lacrosse). Amazing they are! I just got a certification in them and use them, push ups, pull ups, tire flips, and thick, 2 inch gauge ropes as my only strength training tools.

The way I see it, whether runner, cyclist, football player, or whatever, all these things (i.e. sandbags and kettle bells) have they're place in making you a better athlete and better performer.

Cheers man!

Anonymous said...

Yeah, what is up with the lisp?

FatDad said...

nice vid. i have a homeade medicine ball i crafted from an old basketball, some sand and some duct tape. total coast like $3.the jurassic park camera shake when you drop the bag is rad. are you taking requests because i'd love to see some slosh tube stuff...

Lucho said...

Slosh tubes look fun but it reminds of the shake weight. If I could find an old pvc pipe I might try it.

Brett said...

Yea if Chrissie is not racing then I'd put my money on Rinny. She is so much faster than everyone else on the run, she'll be in their head big time. She'll have the 'advantage' of seeing all the splits coming down and they'll have the unenviable task of coming up with reasons to stay positive while they watch her walk them down.

Lucho said...

Brett- But Rinny has placed a huge focus on the bike this year... imagine being one of the other girls, crushing the bike, then looking back and there's Rinny? You are now starting the run with a 2:52 marathoner.

FatDad said...

hahaha....oh dude, a lucho shake weight tutorial would explode the internet...hahaha. it would be an interesting social experiment to see how long it took for a deadpan ironic video to start showing up as a training recomendation. "This guy won Leadman, it must really work."
#newsponsor

Lucho said...

That's hilarious. I wonder...

Jeff said...

you're a liar. that's more than $2 worth of sand- probably more like $2.75

Kona today. Crowie will destroy.

Lucho said...

You don't know. The 40 pound bag was 2.95 and I only used 30 pounds. So it was less than 2.00. I'm saving the other 10 pounds and am going to fill my bike frame with it to make it heavier.
Hell ya Kona man! I'll be here all day.

FatDad said...

Bulgarian Ball Buffer. That's all.

Bri Henderson said...

Tried this with my original sandbag workout!
10x dead lifts, 10 stand ups (alternate which shoulder u put the sandbag on - lay flat and stand up), 10 lucho lunges and then either sprint with sandbag or (if stuck on a treadmill) do as many 40x20 sprints as you can (sprint 40s and then hop off to sidebars while tmill keeps running for 20s rest, sprint 40s etc)...... Repeat. Awesome!