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Sandbag Bear Hug Carry

IntermediateStrengthTier T3

Hold a light sandbag high against your chest with both arms wrapped around it and your hands clasped. Stand tall and walk forward with controlled steps, then set the bag down. You may feel your stomach, back, shoulders, arms and legs working.

Targets: Lumbar Spine

Stop if

Stop walking, lower the bag to the floor with bent knees and rest. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in your back, shoulders, elbows, hips or knees, or dizziness.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

1

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand a light sandbag upright on a clear flat floor just in front of your feet, with your feet about hip-width apart.
  • Bend your knees and hips with your back straight, wrap both arms around the bag, interlock your fingers around its front, then stand up tall and hold the bag high against your chest.
  1. Man walking forward hugging an upright sandbag high against his chest with both arms, right foot stepping forward. The right calf alone has a matte-plum sleeve; it leads.

    Step 1 of 3

    Walking tall with the bag hugged high on your chest, right foot stepping forward.

  2. Man walking forward hugging an upright sandbag high against his chest with both arms, left foot stepping forward. The right calf alone has a matte-plum sleeve; it trails.

    Step 2 of 3

    Walking tall with the bag hugged high on your chest, left foot stepping forward.

  3. Man walking forward hugging an upright sandbag high against his chest with both arms, right foot stepping forward. The right calf alone has a matte-plum sleeve; it leads.

    Step 3 of 3

    Walking tall with the bag hugged high on your chest, right foot stepping forward.

What you should feel

You may feel your stomach, back, shoulders, arms and legs working to hold the bag close and keep you walking tall.

Breathing

  • Take a breath and tighten your stomach before the first step, then keep breathing in short, steady breaths as you walk; do not hold your breath.

Safety Information

If you have a back, shoulder, elbow, hip or knee problem, high blood pressure, are pregnant, or have had recent surgery, ask a health professional before trying this exercise. Start with a light sandbag on a clear flat floor, lift it with bent knees and a straight back, and walk a short distance only. Stop if you feel pain in your back, shoulders, elbows, hips or knees, if the bag starts to slip, or if you feel dizzy. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.