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All exercises

Sandbag front carry

Intermediate

Sandbag front carry is a compound exercise for the abs, also working the upper back, biceps, forearms, glutes, and quads.

What it works

Primary muscle

Abs

Also works

Upper backBicepsForearmsGlutesQuads

Equipment
Other
Movement
Carry
Type
Compound
Logged as
Weight × time
Suggested rest
2 min

How to do it

  1. 1Stand the sandbag on end, squat down and wrap both arms around it, hands clasped or gripping the far side.
  2. 2Stand up by driving through the legs, hugging the bag tight against the chest and stomach.
  3. 3Walk with short steps, chest lifted against the bag and the core braced so the bag does not pull you forward.
  4. 4Breathe behind the brace — short breaths, never a full exhale that lets the bag sink.
  5. 5Carry for the set time or distance, then squat down and set the bag on the floor under control.
  6. 6Rest as prescribed; a bag that slips mid-carry is set down and re-gripped, never caught with the back.

What to do instead

  • Farmers walkDumbbell
  • Kettlebell farmers carryKettlebell
  • Kettlebell overhead carryKettlebell

Easier variations

  • Farmers walkDumbbell
Logged today · 2 min restSandbag front carry

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