Zirv Fitness
Strength exercise

Sandbag Carry (Zercher)

How to do it

  1. Squat down and cradle the sandbag in the crooks of both elbows, holding it tight against the front of the body.
  2. Clasp the hands together under the bag and stand up by driving through the legs.
  3. Keep the torso upright and the chest tall rather than folding forward around the load.
  4. Brace the core and walk forward with short, even steps, letting the elbows and forearms carry the weight.
  5. Keep the grip locked under the bag in a steady rhythm without shifting it side to side.
  6. Lower the sandbag back down with a controlled hip hinge rather than letting it drop from the elbows.

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