Zirv Fitness
Strength exercise

Sandbag Bearhug Carry

How to do it

  1. Crouch down and wrap both arms fully around a sandbag, clasping your hands together at the far side.
  2. Hug the sandbag tightly against the chest and stand up by driving through the legs and hips.
  3. Brace the core and stand tall with the shoulders back rather than leaning the sandbag forward.
  4. Walk forward with short, controlled steps while keeping the sandbag pinned firmly to the torso.
  5. Keep the forearms squeezed tight around the bag so the grip does not loosen as you walk.
  6. Set the sandbag down under control by reversing the hip hinge rather than dropping it.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Core exercises

Barbell Overhead Squat (Snatch Grip)Cable Row (Wide Grip)Clean Grip High PullFarmer's Walk (Heavy)Farmer's Walk (Thick Grip)Farmers Walk
Type
Strength
Equipment
Sandbag
Primary muscles
Core, Forearm Flexors
Measured in
Reps and weight
Tools
1RM Calculator