Sandbag Carry

Core, Back, Shoulders, Forearms, LegsSandbag

Functional carry using an unstable load to challenge your full body, grip strength, upper back, and core stabilizers.

How to do it

1Hinge at the hips to pick up the sandbag and hug it tightly to your chest.

2Stand tall, pull your shoulders down, and brace your core.

3Walk forward at a steady pace, keeping the bag completely still.

4Keep your spine upright throughout the entire distance.

5Lower the bag safely by bending at your knees and hips.

Common mistakes

Leaning back to balance the load, putting excessive stress on your lower back.

Slouching forward, making it hard to breathe and straining your upper back.

Walking erratically or too fast, making the bag swing and throwing off balance.

Breathing

Take shallow, rhythmic breaths while keeping your core tight. Avoid holding your breath while walking.

Make it harder or easier

To make it easier, lighten the bag or shorten the distance.

To make it harder, increase the distance or carry the bag on one shoulder.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.