Zercher Sandbag Carry

Quads, Glutes, Hamstrings, AbsSandbag

A functional loaded carry holding a sandbag in the crooks of your elbows. Builds leg strength, glutes, and core stability with manageable spinal compression.

How to do it

1Lift the sandbag and hold it tightly against your chest in the crooks of your elbows.

2Stand tall, pull your shoulders back, and brace your core to support your spine.

3Walk forward taking controlled, deliberate steps.

4Maintain an upright torso without leaning back or hunching forward.

5At the end of the distance, set the sandbag down smoothly and safely.

Common mistakes

Leaning backward excessively to compensate for the weight, placing pressure on your lower back.

Slouching or rounding your upper back, allowing the bag to slip down.

Walking too fast or erratically, losing control and balance.

Breathing

Breathe rhythmically while maintaining constant abdominal bracing throughout the walk.

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.