Trunk rounds around the bag
Thoracic kyphosis increases as the bag is hugged tightly.
Overactive muscles
Pec majorPec minorUpper trapezius
Corrective work
Foam RollPectorals↗Foam RollThoracic spine↗StretchDoorway pec stretch↗Carry · Full Body
Sandbag Bear Hug Carry
Coaching cues
- Hug the sandbag to the chest; squeeze it hard
- Stand tall; walk with controlled steps
- The odd object shifts; core must adapt continuously
- Breathe steadily — the bag compresses the chest
Common faults 2
Waddling gait — hip drop with each step
Glute med fails to stabilize the pelvis under the odd object load.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗