Weighted Shoulder Sandbag Carry
The Weighted Shoulder Sandbag Carry is a compound exercise that mainly works the quads and glutes & hips, with help from the core, lower back and traps. You'll need: weighted bag.
Required Equipment
Weighted Shoulder Sandbag Carry Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae); Upper Traps (trapezius, upper fibers)
How to do the Weighted Shoulder Sandbag Carry
Place a weighted sandbag securely across your shoulders and upper traps, holding the ends with your hands to keep it stable.
Stand tall with your feet shoulder-width apart, keeping your core braced and chest proud.
Step forward smoothly with one foot, maintaining an upright posture and avoiding leaning forward.
Continue walking forward in a controlled manner, taking steady and deliberate steps while keeping your breathing even.
After completing the desired distance or time, come to a safe stop and carefully lower the sandbag to the ground.
Weighted Shoulder Sandbag Carry FAQs
What muscles does the Weighted Shoulder Sandbag Carry work?
The Weighted Shoulder Sandbag Carry mainly works the quads and glutes & hips, with help from the core, lower back and traps. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Weighted Shoulder Sandbag Carry?
Weighted bag.
Is the Weighted Shoulder Sandbag Carry a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Shoulder Sandbag Carry go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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