Zirv Fitness
Strength exercise

Sandbag Carry (Bear Hug)

How to do it

  1. Squat down and clasp both arms around the mid-section of the sandbag, locking your hands together underneath it.
  2. Drive through the heels to stand, hugging the bag high and tight against the sternum.
  3. Set a slow, deliberate walking cadence, placing each foot down fully before taking the next step.
  4. Keep the ribs stacked over the hips and avoid arching the lower back to counterbalance the load.
  5. Match one full breath to every two or three steps and keep the forearms locked tight around the bag.
  6. Lower the sandbag back to the floor with a controlled hip hinge at the end of the set distance.

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