Hello, friends and neighbors!
The other day, I was making a supersized batch of Zucchini Bread batter at work- and in so doing, I did a 117 lbs (53 kg) deadlift from floor to chest.
Not a problem, I do it all the time.
THAT’S how you stay in shape working at a bakery- you WORK at a bakery.
I’ve mentioned before that I use a 50 lbs. (22.67 kg) sandbag for exercising at home, and that the motivation for this came directly from wanting to be a baker, but I don’t believe I ever went into any real specifics about it.
So here we go: presenting,
“The Black Hat Baker’s Bake Shop Workout!”
Otherwise known as, “I Pick Up Heavy Things and Put Them Down, but I can bake bread with them too when I’m done.”
“What Do I Need?”
The thing that makes using a sandbag different from barbells or dumbbells is the fact that the sand will slosh and shift as it moves. The bag also doesn’t have any handles- thus as you manipulate the bag, you will have to constantly use accessory muscle groups and reaffirm your grip in order to keep control of the bag.
OK… why are we doing this again?
*ENORMOUS FREAKING BRIGHT RED DISCLAIMER!*
I AM NOT NOW, NOR HAVE I EVER BEEN, A FITNESS EXPERT OR A PERSONAL TRAINER! THESE EXERCISES ARE PRESENTED PURELY AS SUGGESTIONS FOR WHAT HAS WORKED FOR ME PERSONALLY- YOUR ABILITY, RESULTS, AND SPECIFIC HEALTH RELATED CONDITIONS MAY VARY. DO NOT START ANY NEW WORKOUT ROUTINE WITHOUT SPEAKING TO A FITNESS OR MEDICAL EXPERT. ATTEMPT THESE EXERCISES AT YOUR OWN RISK.
1. The Sandbag Carry
The reason this exercise is great is because it’s comparatively low-impact, and simply learning to move while carrying a load will help you learn to use your core muscles- that’s the ones in your lower chest and abdomen. Learning to tense and use these muscles will help support your back and spine, reducing the likelihood of injury for any of the other exercises.
2. The Sumo Deadlift
I prefer this stance/grip over a regular deadlift for the sandbag, simply because the bag is flat on the ground and must be gripped from there- as opposed to a barbell where the bar is likely off the ground a bit. For my purposes, flour is delivered to us on large wooden pallets. They need to be lifted from floor to table/shelf.
For this lift, stand with your feet a bit more than shoulder-width apart. Bend your knees and reach down to grip the bag. Keep your core tensed, and lift in a smooth, controlled motion- keeping your weight back on your heels. As you come up with the bag, bring your hips forward to meet the bag. Slowly reverse and bring the bag back down.
3. Sandbag Curl
Curls are good. Yes, they are infamous for “gymbros” doing them in the squat rack. Working out your biceps in the bakeshop, however, helps you get that mixing bowl off the machine and on to your table. It also helps you make mousse and meringues by hand- those take a LOT of whipping….
Stand up straight, core tensed, feet shoulder-width apart. With a firm grip on the bag, just curl your arms and hoist the bag up to your chin. Return under control- DO NOT just relax your arms and let your elbows snap straight. You WILL injure yourself.
4. Sandbag Lunges / Squats
Yeah, if you’ve got bad knees in a bakeshop, you are REALLY screwed. Half my day is spent squatting or kneeling, with or without weight, to put things in a low oven, grab that giant jug of oil, fetch up 5 dozen eggs, and so on.
You want to EAT chicken legs in a kitchen, not HAVE them.
For both of these exercises, the keys are to keep your core tense, flex at the knees and hips, and never let your knees go past your toes- doing this prevents your ankles from taking the brunt of the weight.
5. The Overhead Press
While it’s generally not smart to store heavy objects higher than head-level- you tend to put things where they will fit. If you look at the rack behind me, some of those boxes up top weigh up to 30 lbs. It’s good to know your arms and shoulders won’t give out on you when you need to get a new crate of chocolate chips down.
With your core tensed and your feet shoulder-width apart, bring the bag up to your chest and raise over your head slowly, to your full range of motion. After a moment, bring the bag back down slowly and repeat.
There you go! With a sack of flour providing strength training, simply being on your feet for 10 hours a day offering cardio, and intelligent eating, this is how you can work in a bakeshop and stay fit.
Best of luck, and
Special thanks to Collin Jones, my boss at Crema Coffee + Bakery for letting me mess around with the dry goods after hours!