Fysiqal

Carry & Anti-Movement Core · Intermediate

Sandbag Carry

Isolation carry & anti-movement core exercise using sandbag.
Difficulty
Intermediate
Equipment
Sandbag
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

Free account. Log your sets of Sandbag Carry and each workout shows your best set by estimated 1RM.

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How to do the Sandbag Carry

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine flexionprimary action · resisted

    Erector spinae (prime mover, high emphasis); Multifidus (synergist, moderate emphasis); Quadratus lumborum (synergist, moderate emphasis)

  • Shoulder horizontal abductionsecondary action · resisted

    Pectoralis major (synergist, moderate emphasis); Anterior deltoid (synergist, moderate emphasis)

  • Elbow extensionsecondary action · resisted

    Biceps brachii (synergist, moderate emphasis); Brachialis (synergist, moderate emphasis)

  • Spine extensionsecondary action · resisted

    Rectus abdominis (synergist, moderate emphasis); Transverse abdominis (synergist, moderate emphasis)

Related exercises

All carry & anti-movement core exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.