Strength Training · Functional Fitness
Sandbag Bear-Hug Carry
The sandbag bear-hug carry is a timed walk with a sandbag held against your torso. It trains your arms and core to support a load while your legs keep you moving.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Squat over the bag with your feet slightly wider than it.
- Grip underneath the bag with both hands.
- Lift the bag onto your thighs in a partial squat.
- Wrap both arms around the bag against your chest and upper abdomen.
- Stand upright with the bag hugged to your torso.
- Walk forward for the planned carry time.
- Stop with your feet in a stable stance.
- Lower the bag to the floor by bending your hips and knees.
Form cues
- Take short, steady steps.
- Keep your ribs over your hips.
- Keep breathing as you brace.
- Squeeze inward with your forearms.
Common mistakes
- Yanking the bag off the floorStart with a lighter bag you can lift smoothly without rounding your lower back.
- Twisting through turnsTurn your whole body with your feet instead of rotating your torso under the load.
Safety
A heavy bag or fatigue can pull your torso forward and strain your lower back. A slipping bag can land on your feet or cause you to stumble.
- Check the bag's seams and closure before lifting.
- Clear a level walking lane before starting.
- Choose a bag size and holding position that leave your view of the path unobstructed.
- End the carry before your grip loosens or your posture collapses.
If holding or lifting the bag causes back, shoulder, or elbow pain, choose a lighter version or seek advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Sandbag
Sets and reps
- Sets
- 2–3
- Target
- 20–40 seconds
- Rest
- 1 min 30 sec
Log the bag weight and the carry time, excluding pickup and set-down.