Sandbag Carry

A sandbag carry is a loaded walk where you hold a sandbag against your body and move for distance or time. It builds full-body strength and challenges your core to keep your posture steady while you move.

Start with your feet under your hips. Squat down and wrap both arms around the sandbag, or grip it by the handles if it has them. Lift it to your chest or across your shoulders, keeping your ribs down and your back tall. Stand fully before you start walking.

Take small, controlled steps. Keep the sandbag close to your body and your eyes looking forward. Let your arms and upper back hold the load while your legs drive each step. Walk the assigned distance, then lower the bag under control by squatting back down.

Breathe in through your nose and out through your mouth. Keep your midsection tight, as if you are preparing for a light cough, without holding your breath the whole time. To make it easier, carry the bag lower against your chest or walk a shorter distance. To make it harder, hold the bag in the bear-hug position with no handle support or walk farther.

Fault: Your lower back rounds or your shoulders fall forward as you walk. Fix: Pull your shoulder blades back slightly, keep your ribs down, and imagine a string pulling the top of your head toward the ceiling.

Fault: You hold your breath and tighten up for the entire carry. Fix: Brace your core before each step, then breathe steady and slow through your nose and mouth.

Fault: The sandbag drifts away from your chest and your arms loosen. Fix: Hug the bag tightly against your body and squeeze your hands or forearms to keep a solid grip.

Fault: You take long, fast strides to finish quickly. Fix: Shorten your steps and slow your pace so you can keep good posture from start to finish.