Sandbag Carry

Technique

Lift a sandbag and hold it against your chest, on one shoulder, or overhead depending on the variation. Walk forward with controlled, steady steps, keeping your core braced and posture upright. Avoid letting the bag shift excessively as you move. Set the bag down under control at the end of the distance.

Steps

1. Lift a sandbag and hold it against your chest, on one shoulder, or overhead depending on the variation
2. Walk forward with controlled, steady steps
3. Keep your core braced and posture upright
4. Avoid letting the bag shift excessively as you move
5. Set the bag down under control at the end of the distance

Common mistakes

• Rushing the steps instead of walking with control, letting the bag swing
• Letting the lower back round while lifting the bag off the ground
• Leaning too far to one side to compensate for an uneven load

Variations

• Sandbag carry alternating shoulders every set distance
• Overhead sandbag carry for maximum shoulder and core demand
• Zercher-style sandbag carry cradled in the elbows for a different loading angle

FAQ