How to do the Sandbag Carry using the principles of StrongFit with Dr. Sara Solomon & Jackie Perez
To lap the sandbag, deadlift it to your lap (engage your core to do this: not sure how? COUGH!).
Clasp one hand around the other wrist and stand up. Bear hug the bag (this will engage your pecs).
The sandbag carry is internal torque. This means you need to use your core (transverse abs/external obliques), glutei max and inner hamstrings. Bear hug the sandbag to engage your pecs. When in doubt, cough! This will help you understand what it feels like to brace with your core.
Breathe in through your nose, and out through your nose. The longer you are able to maintain nasal breathing, the longer you will be able to maintain internal torque.
If you start to feel discomfort in your low back, and you start freaking out and breathing through your mouth, then forcefully exhale 3 times (go ahead and yell) and see if you can reactivate your core and resume nasal breathing. If you cannot, then drop the bag. You can rest and try again. Over time, you will be able to increase the duration of time you are able to maintain core engagement and nose breathing.
Don’t shrug up at the shoulders when you are hugging the sandbag.
You can use code SS10 for 10% off StrongFit sandbags here.
Note: you can do carries on the ground, or you can do it on a treadmill. I suggest you start slow on the treadmill ... start between 2 and 3 mph just to get the hang of it.
If you want to learn more about StrongFit principles and training from me, be sure to check out my online Strength Academy.