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loaded carry
Sandbag Bear-Hug Carry
Search GoogleSandbag Bear-Hug Carry is a intermediate loaded carry exercise using sandbag. It primarily trains core and upper back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- core, upper back
- Secondary
- biceps, glutes, quadriceps, calves
- Equipment
- sandbag
- Mechanic
- compound
Setup
- — Prepare the turf lane and clear the movement area.
- — Set your stance, grip, and starting position before beginning sandbag bear-hug carry.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Secure the bag high against the torso, keep the ribs stacked over the pelvis, and walk with short controlled steps.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Secure the bag high against the torso, keep the ribs stacked over the pelvis, and walk with short controlled steps.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo sandbag bear-hug carry
Regressions
- — Supported or reduced-range sandbag bear-hug carry