1 - Stand in front of a sandbag placed upright on the ground, with your feet shoulder-width apart.
2 - Hinge at the hips and bend your knees to squat down, wrapping both arms around the sandbag in a bear hug grip, with your hands clasped or overlapping behind it.
3 - Drive through your heels to stand up tall, keeping the sandbag pressed firmly against your chest and torso.
4 - Brace your core, retract your shoulder blades, and maintain an upright posture with your chest up and spine neutral.
5 - Begin walking forward in a controlled, deliberate manner, taking steady steps while keeping the sandbag stable and close to your body.
6 - Continue for the desired distance or duration, maintaining tension throughout your core, arms, and upper back at all times.
7 - To finish, carefully lower the sandbag back to the ground by hinging at the hips and bending your knees in a controlled descent.
