Bear Hug Carry (Sandbag)

"An effective accessory movement to add to your program, whether it is for muscle, hypertrophy or strength gains. The sandbag carry should be in your program or a movement done once a week to help increase the squat, deadlift and bench press. Sandbag carries are important for building the upper back and traps, but this exercise will be felt throughout the entire body. Another benefit is the sandbag carry beats any treadmill and is an awesome cardiovascular builder!

A few key things about the carry:
Since the sandbag isn't a typical barbell, it can be difficult to wrap your hands around it, this is where form is key.
If it causes you to be unstable, lower the weight but with that being said, you will develop a strong core and incredible grip strength
It is a key Funktional movement that we use everyday in life.

How to do a sandbag carry:
Start the center mass of the body over the sandbag, from there place each hand underneath, squat down keeping the spine in a neutral position, no rounding, grab the bag and place it in your lap. Once in your lap stand up with the bag, lock your hands over either wrist and straighten your arms out. Flex the chest, pull the shoulder blades back and flex your glutes by standing up tall. From there walk forward with the bag, keeping everything tight, you should feel it in your lower back. Very important to BREATHE during the exercise as well!!" Spencer Perry