Weighted Sandbag Carry (Bear Hug)

Weighted Sandbag Carry (Bear Hug): So führst du sie aus

1. 1Stand in front of the sandbag and squat down to pick it up, keeping your back flat and your hips below shoulder height.
2. 2Wrap your arms around the bag, hugging it firmly against your chest and upper abdomen — your forearms should be stacked in front of the bag, elbows pointed down.
3. 3Drive through your legs to stand fully upright, squeezing the bag tightly to prevent it from shifting.
4. 4Stand tall with your chin level, shoulders pulled back, and core braced before you begin walking.
5. 5Walk at a controlled, deliberate pace — avoid wide side-to-side sway or leaning backward to compensate for the load.
6. 6At the end of your carry distance, hinge at the hips and bend your knees to lower the sandbag back to the floor in a controlled manner.

Technik-Tipps

• Squeeze the sandbag as hard as possible against your sternum — the tighter the hug, the less the bag shifts and the more stable your carry.
• Keep your chin level and your gaze straight ahead rather than looking down, which helps maintain an upright posture.
• Brace your core as if bracing for a punch — intra-abdominal pressure is the key stabilizing force during the carry.
• Take shorter, more deliberate steps on heavier carries to maintain balance and reduce lateral trunk sway.

Häufige Fehler

• Leaning backward to offset the bag's weight, which compresses the lumbar spine — keep your torso upright and ribs down.
• Letting the bag drop away from the chest so it's held at arm's length, dramatically increasing the torque on the spine and shoulders.
• Walking too fast and allowing momentum to take over, which reduces the stability demand and risks losing control of the load.
• Using a sandbag so heavy that you cannot maintain an upright posture for the full carry distance — start lighter and build progressively.

Häufig gestellte Fragen