Zirv Fitness
Strength exercise

Sandbag Carry (Shoulder)

How to do it

  1. Clean or lift the sandbag up onto one shoulder, cradling it with the same side arm wrapped over the top.
  2. Stand tall with the free arm hanging naturally or braced against the ribs for balance.
  3. Brace the core hard to resist the sandbag pulling the torso toward the loaded side.
  4. Walk forward with even, controlled steps, keeping the hips and shoulders square to the front.
  5. Keep the loaded shoulder pulled down away from the ear rather than letting it hike upward.
  6. Switch shoulders partway if instructed, or set the bag down with control at the end of the 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
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises

Related Core exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Sandbag
Primary muscles
Core, Shoulders
Measured in
Reps and weight