Exercise Facts
| Movement Pattern | Carry, Core Stability, Functional Strength, Grip, Loaded Movement |
|---|---|
| Muscle Group | Core, Forearms, Glutes, Hamstrings, Quads, Upper Back |
| Equipment | Sandbag |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | Loaded Carry Series |
Overview
The Sandbag Bear Hug Carry is one of the most fundamental and brutally effective loaded carries for building real-world strength, grip endurance, and total-body stability. It requires the lifter to hold a heavy sandbag tightly against the torso, forcing the core, back, and legs to work in unison while walking under load.
To perform, start with a heavy sandbag on the ground. Squat down, wrap your arms around the bag, and hug it tightly to your chest. Drive through your legs to stand tall, keeping your core braced and chest lifted. Begin walking with short, deliberate steps, maintaining control of both posture and the shifting weight. Keep the sandbag close and resist the urge to lean back or round the shoulders.
The Bear Hug Carry targets the core, glutes, hamstrings, quads, forearms, and upper back, while strengthening posture and stability under load. The lack of handles increases grip and forearm demand, making it a favourite among strongman and hybrid athletes.
Common mistakes include leaning back, letting the bag drop too low, or holding it too far from the body. Cue “hug tight,” “stay tall,” and “move with control.”
In Relentless Bravery Fitness, the Sandbag Bear Hug Carry is pure resilience no handles, no gimmicks, just raw power and composure under pressure.
Program 3–5 carries of 20–40 metres for strength and endurance, or include as part of conditioning circuits for functional hybrid performance.
Setup (Steps)
Start with sandbag on floor; squat and wrap arms around it; hug tightly to chest; brace core and stand tall.
Execution (Steps)
Walk forward with short, controlled steps; keep chest lifted; maintain grip and core tension; avoid leaning back or dropping bag.
Coaching Cues
“Hug tight.” “Brace your core.” “Stay tall.”
Common Faults & Fixes
Leaning back → engage core and glutes.
Bag slipping → reposition higher on chest.
Rounding shoulders → retract and lift chest.
Programming Ideas
3–5 carries of 20–40m for strength; integrate into strongman or hybrid circuits; use as finisher for grip and posture endurance.
Variations
Sandbag front carry, sandbag shoulder carry, double sandbag hold.
Regressions
Lighter sandbag; static hold instead of walk.
Standards & Competition Notes
Sandbag held tight to torso; upright posture maintained; controlled walk; no resting on legs or shoulders.
Safety Notes
Lift with hips and legs; avoid twisting under load; maintain neutral spine; ensure clear walking path.
