Sandbag carry
Log this in the trackerAlso known as: Bear hug carry
A carry with an awkward, shifting load hugged to the chest.
What it is
You bear hug a sandbag and walk. The load shifts as you move and presses on the ribs, so breathing and bracing become the hard part.
Muscles worked
Primary: Core, Upper back. Secondary: Biceps, Glutes, Quadriceps.
How to perform it
- Squat down to the bag, get your arms as far around it as possible and pull it into your chest.
- Stand with a flat back, hugging the bag high on the torso.
- Walk with the chest tall, squeezing the arms in as the bag tries to slide.
- Lower it by squatting back down, not by dropping it and bending over.
Common form faults
- Letting the bag slide down toward the hips. Re-hug it high before it slides; a low bag rounds the back within a few steps.
- Holding the breath for the whole carry. Take short breaths against the braced trunk. The bag pressing on the ribs makes this a skill in itself.
Programming
20 to 40 metres, or 30 to 45 seconds. Excellent conditioning and grip-free trunk work; ideal when hands are tired from pulling.
Plan your training
Variations & substitutions
Frequently asked questions
- Why is a sandbag harder than a dumbbell of the same weight?
- The load shifts, sits away from your body and gives you nothing solid to hold, so the trunk and upper back work continuously to keep it in place.
- No sandbag?
- A heavy duffel bag with old plates or books, or a slam ball hugged to the chest, gets close enough.