Videos
Instructions
- Clean the sandbag to a secure position—front rack, shoulder, or bear hug hold.
- Stand upright with feet hip-width apart and core engaged.
- Begin walking forward in a controlled and stable manner.
- Keep your torso upright and avoid leaning or overcompensating laterally.
- Walk for the desired distance or time, then return or place the sandbag down safely.
Technical Tips
- Brace your core throughout the carry to protect your spine.
- Use a neutral spine and avoid hunching or leaning excessively.
- Choose a sandbag weight that challenges your posture without breaking form.
Breathing Tips
- Inhale deeply before initiating the carry.
- Breathe steadily while maintaining core tension during the walk.
- Exhale if needed during longer carries, ensuring you maintain trunk stability.
Medical restrictions
- Lower back injuries or instability
- Herniated disc conditions
- Shoulder impingement or acute strain
- Core muscle strain or abdominal wall weakness
The Sandbag Carry is a powerful functional training exercise that builds total-body strength, endurance, and stability. This movement involves lifting a sandbag into a carry position—typically bear hug, shoulder, or front rack—and walking while maintaining posture and control. Its asymmetrical and shifting load challenges grip strength, core engagement, and postural control, mimicking real-world lifting demands. The Sandbag Carry trains the posterior chain, core, glutes, and legs, while reinforcing anti-rotational strength. It is commonly used in CrossFit, tactical fitness, and strongman programming due to its practical carryover to real-life lifting and carrying tasks. This exercise promotes resilience under load, improves trunk stiffness, and increases muscular endurance. Suitable for intermediate lifters, the Sandbag Carry is scalable by adjusting the weight and carry position to align with training goals.
What muscles does the Sandbag Carry work?
The Sandbag Carry primarily targets the abs, glutes, and quadriceps, with secondary activation in the lower back, shoulders, forearms, and traps.
Is the Sandbag Carry good for building functional strength?
Yes, it's excellent for building real-world strength, enhancing grip, core stability, and postural control under load.
How should I hold the sandbag during the carry?
You can use a bear hug, shoulder load, or front rack position, depending on your training focus and comfort level.
Can beginners do the Sandbag Carry?
Yes, with proper form and moderate weight, beginners can benefit from this exercise. Start light and focus on posture and control.
How long should I perform the Sandbag Carry?
Start with 20–30 seconds or 10–20 meters per set and increase duration or distance as strength and endurance improve.