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Sandbag Carry

Difficulty: ⭐⭐ Intermediatecarry

Home Setup

Fill a sturdy duffel bag with old towels, clothes, or sand (double-bagged in trash bags) to create an adjustable sandbag

Duffel bagOld towels or clothesDuct tape

💡 Pro tip: Start with 20-30 pounds and gradually add weight as your grip strength improves

Gym Setup

Commercial sandbag (30-100+ lbs) or military-style sandbag with handles

Safety: Clear your walking path of obstacles and avoid slippery surfaces; drop the bag safely if grip fails

💪 Muscles Worked

ForearmsUpper BackCoreQuadricepsGlutes

⭐ Why This Exercise?

Sandbag carries develop functional strength, grip endurance, and total-body stability under load. The unstable nature of the sandbag forces constant core engagement and postural adjustments, building real-world carrying capacity that translates to everyday activities and athletic performance.

Make It Easier

Regressions for building up strength

1. Farmer's Carry with Dumbbells

dumbbells

Stable implements with handles reduce grip difficulty and allow focus on posture

2. Lighter Sandbag Carry

light sandbag

Reduced weight allows longer duration and proper form development

3. Bear Hug Carry

sandbag

Hugging the bag to chest distributes load and reduces grip demands

Make It Harder

Progressions for advanced athletes

1. Heavier Sandbag Carry

heavy sandbag

Increased load challenges grip strength and total body stability

2. Shouldered Sandbag Carry

sandbag

Unilateral loading creates rotational stability challenge and asymmetric demands

3. Sandbag Carry with Lunges

sandbag

Adding lunges increases leg demand and time under tension

↕️ Similar Movements

Farmer's Carry
Similar loaded carry with more stable implements and bilateral grip
Yoke Carry
Heavier loaded carry with weight distributed across shoulders
Sandbag Clean
Dynamic movement to get sandbag into carrying position
Overhead Carry
Carry variation with increased shoulder and core stability demands
Sled Push
Alternative loaded conditioning movement emphasizing leg drive

Form Checklist

✓Keep chest up and shoulders back throughout the carry
✓Engage core and maintain neutral spine without leaning
✓Take controlled steps and breathe rhythmically
✓Grip the bag firmly with both hands at sides or in bear hug position
✓Keep eyes forward and maintain upright posture

Common Mistakes

  • •Rounding shoulders forward and losing postural integrity
  • •Holding breath instead of breathing continuously
  • •Taking too-long strides that compromise balance
  • •Allowing the bag to pull you into forward lean
  • •Gripping too high on the bag causing unstable carry position

📈 When to Progress

Progress when you can carry the sandbag for 100 meters without stopping or significant form breakdown, maintaining consistent pace and upright posture throughout the distance