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Full body

Sandbag Carry

The Sandbag Carry is a strength exercise for your whole body. Share of the load in the Zulta muscle model: upper traps 17%, spinal erectors (lower back) 15% and upper abs 9%.

Also known as: bag carry

Level: IntermediateEquipment: Other equipmentMulti-joint (compound)

How to do it

  1. Stand over a sandbag with the feet a little wider than the hips.
  2. Squat down, wrap both arms under and around the bag and hug it to the chest.
  3. Stand up tall with the bag held high against the body.
  4. Walk forward with short, steady steps for 20 to 40 meters, breathing steadily.
  5. Stop, squat down and set the bag on the floor under control.

Tips

  • Squeeze the bag tight to the chest, the closer it is the easier it is to carry.
  • Keep the upper back tall and brace the abs against the bag.

Common mistakes

  • Letting the bag slide down toward the hips.
  • Leaning far back to balance the load.

Muscles worked by the Sandbag Carry

  • Upper traps Primary17%
  • Spinal erectors (lower back) Primary15%
  • Upper abs Secondary9%
  • Biceps (short head) Secondary9%
  • Obliques Secondary9%
  • Gluteus medius Secondary8%
  • Calves (gastrocnemius) Minor5%
  • Forearm flexors Minor5%
  • Gluteus maximus Minor5%
  • Quads (vastus lateralis) Minor5%
  • Mid traps Stabilizer5%
  • Forearm extensors Stabilizer4%
  • Rotator cuff Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding the load in front loads the upper back, abs and elbow flexors instead of the grip. Walking with a heavy load held still is a grip, trap and trunk exercise: grip and upper traps hold the weight, the obliques, erectors and glute medius keep the body upright on each single-leg step.

Sandbag Carry alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Sandbag Carry work?

Mainly the upper traps and spinal erectors (lower back). The upper abs, biceps (short head), obliques and gluteus medius assist.

Is the Sandbag Carry good for beginners?

The Sandbag Carry is rated intermediate. Learn the technique with a light weight first.

What is a good alternative to the Sandbag Carry?

For example the Zercher Carry, Dumbbell Shrug Walking and Farmer's Walk. They train mostly the same muscles, some with different equipment.

How do you make the Sandbag Carry harder?

Add weight or reps, or move on to the Zercher Carry and Yoke Carry.

Sources

  • McGill et al. 2009, JSCR 23(4):1148-1161 (strongman events)

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