← EXERCISE LIBRARYConditioning
Sandbag Front Carry
Walk a bag held tight to the chest for distance or time. The load pulls you into flexion the whole way, so the trunk and upper back never get a break.
- 01Clean the bag to a bear-hug position high on the chest.
- 02Set the ribs down, brace the trunk and pull the shoulders back against the load.
- 03Walk a measured distance with short, deliberate steps and level shoulders.
- 04Breathe in short sharp cycles through the nose without losing the brace.
- 05Hinge to set the bag down at the end rather than letting it fall off the chest.
- 01Tall spine, the bag does not get to fold you.
- 02Small steps, no leaning back.
- 03Breathe behind the brace.
- 01Leaning back to balance the bag, which hyperextends the lumbar spine for the whole carry.
- 02Letting the bag creep down to the waist, which shortens the lever and removes most of the trunk demand.
- 03Holding the breath the whole distance, which forces you to stop long before the muscles are done.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.