Sandbag Bear Hug Carry
Quick Information
Category
Tactical Training
Difficulty
Intermediate
Equipment
Sandbag
Primary muscle group
Trunk, Erector Spinae
Secondary muscle groups
Biceps Brachii, Gluteus Maximus, Quadriceps, Forearms
Movement pattern
Anterior Loaded Carry
Training goal
Load Carriage
Sport
Tactical / Military, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build trunk strength, grip and work capacity with an awkward anterior load.
How it fits the system. An intermediate-level anterior loaded carry entry in the Tactical Training section, programmed to develop load carriage. Related work in the library: Sandbag Front Squat and Buddy Carry.
Primary muscles
Trunk, Erector Spinae
Secondary muscles
Biceps Brachii, Gluteus Maximus, Quadriceps, Forearms
Movement pattern
Anterior Loaded Carry
Equipment
Sandbag
Difficulty
Intermediate
How to Perform
- Set a sandbag on end in front of you.
- Hinge down, wrap the arms around it and pull it tight to the chest.
- Brace the trunk hard and stand with the legs.
- Keep the bag high on the chest and the elbows squeezed in.
- Walk with short steps and a tall trunk, breathing steadily.
- Lower the bag under control at the end of the carry.
Coaching Cues
- Squeeze the bag tight to stop it slipping.
- Stay tall, do not lean back.
- Breathe into the belly against the load.
Common Mistakes
- Letting the bag slide down towards the hips.
- Rounding the back on the pick-up.
- Holding the breath for the whole carry.
Progressions & Regressions
Progressions
Increase load, distance or time.
Regressions
Use a lighter bag or a shorter distance.
When to Use It
When to use
In tactical conditioning and strongman-style training.
When not to use
With current lower-back symptoms.
Programming
4 carries of 20 to 40 metres.
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