Sandbag Bear-Hug Carry

Setup

- Prepare and inspect the required equipment (sandbag) and clear enough space for the full movement and safe exit.

- For Sandbag Bear-Hug Carry, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Stand the bag upright, squat close, wrap both arms around it and brace before lifting.

Execution

- Stand tall, pin the bag to the torso and walk with short controlled steps.

Range, tempo and breathing

- Cover 3 × 10–40 meters under control. Include every turn in the measured route and stop before grip, posture or foot placement changes.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not lean back or let the bag slide. Reduce load or distance before grip or posture changes.

Regression and progression

- Shorten the distance or hold, reduce load, or use foot support and easier hand placements.

- Add distance, hold time or load one at a time while grip, shoulders and posture stay unchanged.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Stop as well if the route, landing area, grip or machine is no longer secure.