Sandbag Carry

Muscles worked by the Sandbag Carry

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

BicepsBiceps BrachiiLower BackErector SpinaeAbsRectus Abdominis

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Sandbag

Also called: training sandbag, strongman sandbag, power bag, bulgarian bag.

How to do the Sandbag Carry

1. Stand over a sandbag, squat down and wrap both arms around it, with your hands or forearms locked together underneath it.
2. Lift the sandbag by standing up, and hold it tight against your chest.
3. Brace your trunk and keep your chest tall, with the bag high enough that it does not pull your shoulders forward.
4. Walk forward with short, controlled steps for the planned distance or time.
5. Keep squeezing the bag throughout the walk.
6. Lower the bag to the floor with a straight back by squatting down.

Form tips

• Hold the bag high on your chest; if it slides down, your lower back takes the load.
• Take short steps and keep your hips level rather than swaying with the bag.
• Start with a lighter bag until you can walk the full distance with a tall posture.

At a glance

Sandbag Carry in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Air Bike
• Burpees
• Clean
• Clean and Jerk
• Double Kettlebell Dead Clean
• Double Kettlebell Dead Split Snatch
• Double Kettlebell Split Jerk
• Double Kettlebell Swing Snatch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "sandbag-carry",
  "name_en": "Sandbag Carry",
  "name_de": "Sandbag-Tragen",
  "name_es": "Caminata con Saco de Arena",
  "description_en": "A loaded carry in which you hold a sandbag against your chest in a bear hug and walk with it. The awkward, shifting load makes your legs, trunk and arms work together and challenges your grip and posture over the whole walk.",
  "description_de": "Ein Tragegang mit Gewicht, bei dem du einen Sandbag im Bärenumarmung-Griff an die Brust hältst und damit gehst. Die unhandliche, sich verlagernde Last lässt Beine, Rumpf und Arme zusammenarbeiten und fordert Griffkraft und Haltung über die gesamte Strecke.",
  "description_es": "Un transporte con carga en el que sujetas un saco de arena contra el pecho en un abrazo de oso y caminas con él. La carga incómoda y cambiante hace que las piernas, el tronco y los brazos trabajen juntos y pone a prueba tu agarre y tu postura durante todo el recorrido.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "sandbag",
  "body_part": "full_body",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "biceps_brachii",
    "erector_spinae",
    "rectus_abdominis"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "full_body",
    "core",
    "core_focus"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand over a sandbag, squat down and wrap both arms around it, with your hands or forearms locked together underneath it.",
    "Lift the sandbag by standing up, and hold it tight against your chest.",
    "Brace your trunk and keep your chest tall, with the bag high enough that it does not pull your shoulders forward.",
    "Walk forward with short, controlled steps for the planned distance or time.",
    "Keep squeezing the bag throughout the walk.",
    "Lower the bag to the floor with a straight back by squatting down."
  ],
  "instructions_de": [
    "Stelle dich über einen Sandbag, gehe in die Hocke und umschlinge ihn mit beiden Armen, die Hände oder Unterarme darunter ineinander verschränkt.",
    "Hebe den Sandbag durch Aufstehen an und halte ihn fest an die Brust gedrückt.",
    "Spanne den Rumpf an und halte die Brust aufrecht, den Sack so hoch, dass er deine Schultern nicht nach vorn zieht.",
    "Gehe mit kurzen, kontrollierten Schritten vorwärts, für die geplante Strecke oder Zeit.",
    "Drücke den Sack während des gesamten Gehens weiter fest an.",
    "Setze den Sack mit geradem Rücken ab, indem du dich in die Hocke senkst."
  ],
  "instructions_es": [
    "Colócate sobre un saco de arena, agáchate y rodéalo con ambos brazos, con las manos o los antebrazos entrelazados por debajo.",
    "Levanta el saco poniéndote de pie y sujétalo con fuerza contra el pecho.",
    "Contrae el tronco y mantén el pecho erguido, con el saco lo bastante alto para que no te tire de los hombros hacia delante.",
    "Camina hacia delante con pasos cortos y controlados durante la distancia o el tiempo previstos.",
    "Sigue apretando el saco durante todo el recorrido.",
    "Baja el saco al suelo con la espalda recta, agachándote."
  ],
  "tips_en": [
    "Hold the bag high on your chest; if it slides down, your lower back takes the load.",
    "Take short steps and keep your hips level rather than swaying with the bag.",
    "Start with a lighter bag until you can walk the full distance with a tall posture."
  ],
  "tips_de": [
    "Halte den Sack hoch an der Brust; wenn er nach unten rutscht, übernimmt der untere Rücken die Last.",
    "Mache kurze Schritte und halte die Hüfte waagerecht, statt mit dem Sack zu schwanken.",
    "Beginne mit einem leichteren Sack, bis du die ganze Strecke mit aufrechter Haltung gehen kannst."
  ],
  "tips_es": [
    "Sujeta el saco en la parte alta del pecho; si se desliza hacia abajo, la zona lumbar asume la carga.",
    "Da pasos cortos y mantén las caderas niveladas en lugar de balancearte con el saco.",
    "Empieza con un saco más ligero hasta que puedas recorrer toda la distancia con una postura erguida."
  ],
  "met": 5.5,
  "images": {
    "flat": {
      "main": "images/flat/sandbag-carry-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "sandbag-carry");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.