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Sandbag Shoulder Carry
- 1 - Stand with the sandbag on the floor in front of you, feet about shoulder-width apart.
- 2 - Hinge at the hips and bend your knees to grip the sandbag securely with both hands while keeping your back braced and neutral.
- 3 - Lift the sandbag from the floor using your legs and hips, then guide it onto one shoulder.
- 4 - Stand tall with your chest up, core tight, and the sandbag balanced securely on your shoulder.
- 5 - Walk forward with controlled, steady steps while resisting leaning or rotating to one side.
- 6 - Continue for the prescribed distance or time, then carefully lower the sandbag back to the floor by bending your knees and hips.
- 7 - Switch shoulders on the next set or halfway through the carry to train both sides evenly.
