Sandbag Bear-Hug Carry

Technique

How to perform Sandbag Bear-Hug Carry

1. Stand close to the sandbag, bend your hips and knees, and secure a grip around it.
2. Lift the bag against your chest and upper abdomen, using your thighs briefly to support a regrip if needed.
3. Keep the bag close and stand upright without leaning far back.
4. Walk with controlled steps while maintaining the embrace and a stable trunk.
5. Turn with small steps without crossing your feet or letting the bag slide.
6. Bend your hips and knees to lower the bag under control at the end of the carry.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.