All exercisesFamily in the library
Strength exercises Β· Core
Sandbag carry
Difficulty Carries
How to perform it
Carry a sandbag in your arms or on a shoulder β the unstable, shifting load forces the deep abs (transversus), obliques and forearms to work. Differs from the farmers carry in the shape and instability of the load, which you have to actively tame.
Equipment
- Sandbag 20 kgFree weight Β· 20 kg
Muscles worked
Front
Back
Muscles and artwork credits
- External obliques
- Forearm flexors
- Gluteus maximus
- Quadratus lumborum (not on the surface map)
- Rectus abdominis
- Transverse abdominis (not on the surface map)
- Upper traps
Related exercises
Find another variation and compare difficulty.
Loaded carries
Exercise family Β· pattern: Carries
1 family Β· 5 variationsDifficulty
- Farmer's carry
- Suitcase carry
- Overhead carry
- Sandbag carryCurrently viewing
- Waiter carry
Difficulty describes how demanding the execution is. It is not a recommended training order.