Sandbag carry is a strength training exercise that involves picking up a sandbag and carrying it for a certain distance or time. It is a full-body exercise that primarily targets the upper back, shoulders, core, and grip strength.
To perform a sandbag carry, follow these steps:
- Find a heavy sandbag that you can comfortably carry. You can either purchase a sandbag from a fitness store or make one by filling a sturdy duffel bag with sand.
- Stand next to the sandbag with your feet shoulder-width apart and squat down to grab the handles or edges of the bag. Your hands should be on opposite sides of the bag, and your palms should be facing inward.
- Lift the sandbag off the ground by driving through your heels and lifting with your legs and hips.
- Stand up tall, keeping your core engaged and your shoulders pulled back and down.
- Walk forward while carrying the sandbag, making sure to maintain good posture and avoid leaning forward or to one side.
- Take short, quick steps and keep your feet close to the ground to maintain balance.
- Carry the sandbag for a designated distance or time, then slowly lower it to the ground by squatting down and setting it down gently.
- Rest for a few moments, then repeat the exercise for the desired number of sets.
It’s important to start with a manageable weight and gradually increase the weight as your strength and endurance improve. Remember to always use proper form and avoid straining your back or other muscles.
Sandbag carries can be performed in a variety of ways to target different muscle groups and provide a challenging workout. Here are some variations to consider:
- Zercher Carry: In this variation, hold the sandbag in the crook of your elbows, with your hands gripping the top of the bag. This will place more emphasis on your biceps, forearms, and core.
- Overhead Carry: Hold the sandbag above your head with your arms fully extended. This will challenge your shoulder stability and overhead strength.
- Bear Hug Carry: Hold the sandbag close to your chest with both arms wrapped around the bag. This will target your upper back, chest, and arms.
- Farmer’s Carry: Hold a sandbag in each hand and walk forward, keeping your posture upright and your core engaged. This will target your grip strength, upper back, and shoulders.
Incorporating sandbag carries into your strength training routine can help improve your overall strength and endurance, as well as improve your grip strength and posture. Start with a weight that challenges you but is still manageable, and gradually increase the weight as you become stronger. Always practice proper form and take breaks when needed to prevent injury.
Sandbag carries can be done as a standalone exercise or as part of a larger workout routine. Here are some sample workouts that incorporate sandbag carries:
- Sandbag Carry Circuit: Complete 3-5 rounds of the following exercises with minimal rest in between:
- Sandbag Bear Hug Carry x 50 feet
- Sandbag Zercher Carry x 50 feet
- Sandbag Overhead Carry x 50 feet
- Sandbag Strength Training: Complete 3-4 sets of each exercise with 60-90 seconds rest in between:
- Sandbag Deadlift x 8-10 reps
- Sandbag Shouldering x 8-10 reps
- Sandbag Clean and Press x 6-8 reps
- Sandbag Carry x 50-100 feet
- Sandbag HIIT: Complete the following circuit for 3-4 rounds with 30 seconds of work and 15 seconds of rest in between:
- Sandbag Bear Hug Carry
- Burpees
- Sandbag Overhead Carry
- Jump Squats
- Sandbag Zercher Carry
Remember to always warm up before starting any exercise routine, and cool down and stretch afterwards to prevent injury and promote recovery. With consistency and proper form, sandbag carries can be a challenging and effective way to improve your overall strength and fitness.
