Which muscles does the sandbag carry work?

The sandbag carry mainly works your full body. It also involves your forearms and abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sandbag carry in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sandbag Carry: how to do it and muscles worked

The sandbag carry mainly works your full body, with help from your forearms and abs. You need a sandbag.

Muscles worked

Main

Full body

Helping

How to do the sandbag carry

1
Squat down and lift a sandbag to your chest in a bear hug, or onto one shoulder. Stand tall with your core braced and feet hip-width apart.
2
Walk forward with small, steady steps, keeping the sandbag high and tight to your body. Do not lean back, and keep your head up.
3
Breathe steadily and keep your core tight. Walk the set distance or time, then carefully lower the bag to the floor by squatting down.

Form tip: Keep the sandbag close to your chest and avoid arching your back. Swap shoulders on shoulder carries.

Common questions

Which muscles does the sandbag carry work?: The sandbag carry mainly works your full body. It also involves your forearms and abs.
What equipment do I need for the sandbag carry?: You need a sandbag.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sandbag carry in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.