Sandbag Shoulder Carry
The sandbag is ideal for carrying on the shoulder. Use one bag to unilaterally load the spine forcing your trunk to stabilise to maintain an upright position. Or carry a bag on each shoulder to increase the overall weight being carried.
Sandbag Suit Case Carry
Hold one sandbag by your side like you would a suitcase. Use a heavy bag to make the exercise challenging to your oblique’s, back and grip. Walk at a controlled pace for time or distance and maintain an upright posture keeping your shoulder packed down and retracted.
Sandbag Farmer Walk
Similar to the suitcase carry except you will use two sandbags, one in each hand. Walk at a controlled pace for time or distance and maintain an upright posture keeping your shoulders packed down and retracted. To make this exercise even more challenging add stairs or uphill training to the movement.
Sandbag Rack Carry
This exercise is very taxing on the shoulders, core and cardiovascular system. Carrying the bag on the front of the body will force your core to engage to stabilize the spine.
Sandbag Overhead Carry
Hold the sandbag in the overhead position. Use a slightly lighter weight as this can be potentially dangerous when fatigued and be sure to stop before you reach failure. The overhead carry is an excellent exercise for strengthening the shoulders and increasing shoulder stability.
Sandbag Mish-Mash Carry
Is completed with two sandbags in various positions as mentioned above. For example; suitcase carry combined with rack carry or overhead carry combined with rack carry etc. Follow the cues outlined above for each of the positions for time or distance.
