The Sandbag Bear Hug Squat is a foundational strength movement that develops lower-body power, core stability, and grip endurance. By holding the sandbag tight against the body, this exercise demands total tension through the upper body while allowing the athlete to perform deep, controlled squats. It’s one of the most functional and accessible sandbag lifts simple in setup, brutal in execution.

To perform, start with the sandbag on the floor. Stand with feet shoulder-width apart, hinge at the hips, and bend the knees to squat down and wrap your arms around the sandbag, pulling it tight against your chest in a secure bear-hug position. Keep your chest tall, elbows down, and core braced. From here, lower into a deep squat under control, keeping the sandbag tight to your body and your heels flat on the ground. Drive through your heels to stand back up, squeezing your glutes at the top.

The Sandbag Bear Hug Squat primarily targets the quads, glutes, hamstrings, erectors, and core, while also building upper-body tension through the biceps, forearms, and shoulders. The sandbag’s shifting load demands continuous bracing, improving posture and real-world stability.

Common mistakes include letting the sandbag drift away from the torso, rounding the upper back, or collapsing forward at the bottom of the squat. Cue “hug tight,” “stay tall,” and “drive through the floor.”

In Relentless Bravery Fitness, the Sandbag Bear Hug Squat represents fundamental strength raw effort, stable posture, and relentless control.

Program 4–5 sets of 6–10 reps for general strength or higher-rep intervals (12–15 reps) for conditioning and muscular endurance.