Bear Hug Carry (Sandbag or Heavy Plate)

Setup

Clean or deadlift the sandbag/plate up to chest height and wrap both arms fully around it, hands gripping the far side or each other.

Execution

1. 1Hug the load tight against the chest, squeezing hard
2. 2Brace the entire torso — the load restricts easy breathing
3. 3Walk with short, controlled steps
4. 4Keep the chest up despite the compressive weight
5. 5Set the load down with control, don't drop it from height

Key cues

• Squeeze and extend into the bag rather than just holding on
• Keep ribs down and braced, not held rigidly high
• Breathe in short, controlled bursts against the compression
• Stand tall despite the awkward, shifting load
• Reset grip between steps if the load shifts

Common faults

• Gripping only with the arms instead of bracing the torso
• Holding the breath completely instead of breathing in short bursts
• Letting the load pull the shoulders forward and down
• Rushing the pace and losing control of an awkward object
• Dropping the load carelessly at the end of the set

Tweaks

• Use a sandbag for a shifting-load challenge, a plate for a fixed-load challenge
• Shorter heavy sets for strength; longer moderate sets for conditioning
• Combine with a Zercher carry in the same session for anti-flexion/anti-extension contrast

Muscles

Notes

STRENGTH/GPP carry: heavy-moderate load, short-moderate distance. Dan John: 'Bear hugging is a great training tool as the weight is not unlike Zercher squats.'

Sources

• The Secret of Loaded Carries - Dan John, T-Nation
• Sandbag Bear Hug Carry demo

Attribution: Dan John