Sandbag Carry

Setup

1. 01Stand the bag upright and hinge down with a flat back to hug it.
2. 02Wrap both arms around the bag and pull it hard into the chest and midsection.
3. 03Stand up with the legs, letting the bag rest against the torso in a bear-hug position.
4. 04Set the shoulders back as much as the bag allows before walking.

Execution

1. 01Walk with short, quick steps while squeezing the bag into the body.
2. 02Keep the torso as tall as possible against the bag pulling you forward.
3. 03Breathe in short sips behind the brace rather than losing tension.
4. 04Carry for the planned distance, then set the bag down with a controlled hinge.

Checkpoints

• -The bag stays high on the torso, not sliding down the hips.
• -The upper back stays as extended as possible under the load.
• -Steps stay short and rhythmic without swaying side to side.
• -The pick-up and set-down use a flat-back hinge, not a rounded snatch off the floor.

Common mistakes

• -Letting the bag slide low so the lower back rounds to hold it.
• -Holding the breath completely and running out of air mid-carry.
• -Leaning back excessively to counterbalance the load.
• -Dropping the bag from standing instead of lowering it.