Exercise Facts
| Movement Pattern | Carry, Core Stability, Functional Strength |
|---|---|
| Muscle Group | Core, Forearms, Glutes, Hamstrings, Quads, Upper Back |
| Equipment | Sandbag |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | Loaded Carry Series, Sandbag Carry Series |
Overview
The Sandbag Bear Hug Carry is one of the most functional and brutally effective loaded carry variations. It develops grip strength, postural endurance, and core stability while reinforcing proper bracing mechanics. By hugging the sandbag tight to the torso and walking under load, the athlete learns to maintain tension, breathe under pressure, and move efficiently all key components of real-world strength.
To perform, start with the sandbag on the floor. Stand tall with your feet shoulder-width apart, hinge at the hips, and squat slightly to wrap your arms tightly around the sandbag in a bear-hug position. Pull it close to your chest, brace your core, and lift it by driving through your heels. Maintain an upright posture with shoulders back and chest tall. Begin walking forward in short, controlled steps, keeping your core tight and your breathing steady. Move for the desired distance or time, then lower the sandbag carefully to the floor.
The Sandbag Bear Hug Carry targets the quads, glutes, hamstrings, core, forearms, and upper back, while improving overall stability and work capacity. It’s a simple yet demanding exercise that builds the ability to stay composed and strong under continuous tension.
Common mistakes include leaning too far forward, holding the bag too low, or losing core engagement mid-walk. Cue “chest tall,” “brace tight,” and “steady steps.”
In Relentless Bravery Fitness, this carry defines composure under strain relentless effort balanced by control and breathing discipline.
Program 3–5 carries of 20–40m for strength and endurance, or add to hybrid circuits for functional conditioning.
Setup (Steps)
Place sandbag on floor; stand tall and hinge at hips; wrap arms tightly around sandbag; pull it close to chest and brace core.
Execution (Steps)
Lift sandbag by driving through heels; walk forward in small, controlled steps; maintain upright posture and steady breathing; lower carefully at end.
Coaching Cues
“Chest tall.” “Brace tight.” “Steady steps.”
Common Faults & Fixes
Leaning forward → keep chest upright.
Sandbag slipping → squeeze arms tighter.
Losing balance → shorten stride and stay braced.
Programming Ideas
3–5×20–40m carries; pair with squats or deadlifts; use as finisher for conditioning or functional strength blocks.
Variations
Sandbag Zercher carry, sandbag front carry, farmer’s carry.
Regressions
Shorter distance or lighter sandbag; static hold in bear-hug position.
Standards & Competition Notes
Sandbag held securely against torso; upright posture; continuous movement; equal distance and time under tension.
Safety Notes
Avoid jerking lift; keep core braced; control descent when setting sandbag down; clear path before carry.
