How to Do Sandbag Carry: Step by Step
- Hug the bag tight against your chest or hold on one shoulder
- Walk with tall posture, core braced
- Breathe steadily — don't hold your breath
- Switch carry position periodically on long distances
Common Mistakes to Avoid
- Leaning too far back with the bag
- Holding breath instead of breathing rhythmically
- Letting the bag slip down and losing grip
Sandbag Carry Tips
- Bear hug is most stable but restricts breathing — use for short distances
- Shoulder carry is better for longer distances — lets you breathe freely
- In Hyrox training, practice carrying for 200m at race-weight (20kg/10kg)
- Grip the bag's fabric if it has no handles — practice this before race day
Muscles Worked
coreshouldersquads
Equipment
sandbag
Tracking
Timed