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Sandbag Bear Hug Walk
A loaded carry exercise using a sandbag held tightly against the chest (bear hug style). It trains the core, upper back, and legs for stability and endurance, commonly used for functional strength and conditioning.
About Exercise
Equipment
Sandbag
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Secondary Muscles
Glutes, Quads, Traps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
6/10Erector Spinae
Glutes
5/10Glute Max
Quads
5/10Vastus Lateralis
Traps
4/10Upper Traps
Programming
Typical Rep Range
15-60 reps
Rest Between Sets
60-180 seconds • Rest based on conditioning level.
How to Perform
Stand tall with the sandbag held tightly against your chest in a bear hug position, ensuring the bag is secure and close to your center of gravity. Brace your core and maintain an upright posture.
- Securely squeeze the sandbag against your chest and ribs.
- Brace your core tightly to prevent leaning backward or forward.
- Begin walking forward with short, controlled steps.
- Maintain a rigid, upright torso throughout the entire walk.
- Continue walking for the prescribed distance or time.
Coaching Tips
Form Cues
- Squeeze the bag hard
- Stay tall and rigid
- Short, quick steps
- Ribs down, core tight
Breathing
Inhale deeply before starting the walk, brace your core, and use short, controlled exhales while maintaining core tension during the movement.
Tempo
N/A
Range of Motion
Walk for the prescribed distance or duration while maintaining a perfectly vertical torso and a secure grip on the sandbag.
Safety
Safety Notes
- Start with a lighter weight to master core bracing before increasing load.
- Ensure the walking path is clear of obstacles.
- Stop immediately if sharp back pain occurs.
Spotting
Not recommended; the exercise is self-limiting. Drop the sandbag if grip or posture fails.
Common Mistakes
- Leaning backward excessively
- Losing core tension
- Letting the sandbag sag
- Taking overly long strides
When to Avoid
- Acute lower back pain or disc issues
- Severe shoulder or elbow injuries (due to static hold)
- Uncontrolled hypertension
Flexibility Needed
- Adequate hip and ankle mobility for walking gait
Build Up First
- Competency in core bracing and anti-extension
- Ability to maintain upright posture under load
Also known as
Bear Hug Carry, Sandbag Front Carry, Sandbag Hug Walk
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