Bent-over rows with a strongman sandbag build a powerful back, improve grip strength, and develop real-world lifting capability. The shifting load of the sandbag forces your core and stabilizers to work harder, making this variation uniquely effective for functional strength.

• Builds upper-back strength (lats, traps, rhomboids)
• Dramatically improves grip strength and forearm endurance
• Enhances core stability and posture control
• Mimics real-world lifting and awkward object handling
• Improves scapular strength and shoulder blade health
• Strengthens wrists and forearms through natural movement
• Full-body activation due to the unstable load

1. Select an appropriate sandbag weight.
2. Grip the sandbag firmly around the body, no handles means extra grip effort.
3. Stand with feet shoulder-width apart, knees slightly bent, and hinge at the hips until torso is about 45 degrees.

1. Starting Position — Chest up, spine neutral, core tight, sandbag hanging at arm's length.
2. Row — Pull the sandbag toward the lower ribs, keeping elbows tight to your body. Squeeze shoulder blades together at the top.
3. Lower — Lower the sandbag with control, fully extending the arms without rounding your back.

• Exhale as you row the sandbag upward
• Inhale as you lower it back down

• Maintain a neutral spine, avoid rounding your back too much
• Move slowly and avoid momentum
• Pause briefly at the top for maximum muscle activation
• Re-grip as needed, grip fatigue is normal and part of the training
• Start with 3 x 10-12 reps before increasing weight or reps

• Rounding the back and losing posture
• Using momentum instead of muscle control
• Letting grip fail instead of resetting grip
• Partial rows, pull fully to engage your upper back

This movement is ideal for anyone building a home gym with limited equipment, a single Freedom Strength Training Sandbag is all you need for a complete upper-body pulling session. First responders such as firefighters and police officers will find this movement especially valuable, as it directly builds the pulling and lifting strength needed to drag equipment, open doors, and move heavy objects under pressure. Pair with deadlifts, squats, presses, and sandbag carries for a full-body strength session.

• Sandbag Bent-Over Rows: 4 x 10-12
• Sandbag Ground-to-Shoulder: 4 x 6-8
• Sandbag Floor Press: 3 x 8-10
• Bear-Hug Squats: 3 x 10
• Sandbag Bear-Hug Carry: 4 x 100 ft

Sandbag bent-over rows are one of the most effective exercises for building real-world upper-body strength, grip, and core stability. Add this movement to your routine to strengthen your back, improve posture, and enhance daily lifting ability both in and out of the gym.

The sandbag deadlift is a foundational movement that develops total-body strength, focusing on the posterior chain, core, and grip. Lifting a sandbag engages multiple muscle groups and builds functional strength for real-world tasks.

• Builds total-body strength: glutes, hamstrings, back, core, and grip
• Improves functional strength for real-world lifting
• Enhances core stability and spinal support
• Develops grip and forearm strength
• Strengthens the posterior chain: hamstrings, glutes, lower back
• Adaptable to all fitness levels

1. Choose a sandbag weight that allows proper form.
2. Stand with feet shoulder-width apart, toes slightly turned out, and the sandbag on the ground in front of you.
3. Bend at the hips and knees to grasp the sandbag with both hands, keeping your arms straight and shoulders back.

1. Starting Position — Back straight, chest up, core engaged. Shoulders slightly in front of the sandbag, hips higher than knees.
2. Lift the Sandbag — Drive through your heels, keeping the sandbag close to your body. Extend hips and knees to stand tall, squeezing your glutes and keeping shoulders back.
3. Lower the Sandbag — Push hips back and bend knees to return the sandbag to the ground. Maintain control and a straight back throughout.

• Inhale before lifting to brace your core
• Exhale while completing the lift and standing tall

• Focus on proper form over heavy weight
• Keep the sandbag close to reduce lower back strain
• Engage your core for stability
• Drive through your heels, not your toes
• Start light and gradually increase weight

• Rounding the back
• Lifting with arms instead of legs and hips
• Jerking the sandbag instead of lifting smoothly
• Letting the sandbag drift away from your body

The sandbag deadlift is the perfect starting point for beginners and a cornerstone movement for advanced athletes alike. Dads and moms setting up home gyms will find this is one of the most efficient movements they can do — it trains the entire posterior chain in one lift and takes up zero space. The Freedom Strength Training Sandbag and Strongman Sandbag are both excellent for this movement, available from 15 lbs all the way to 400 lbs so you can always find the right challenge.

• Sandbag Deadlifts: 3 x 10
• Bear Hug Sandbag Squats: 3 x 12
• Sandbag Overhead Press: 3 x 10
• Sandbag Carries: 3 x 100 ft
• Sandbag Ground-to-Shoulder: 3 x 8 each side

Sandbag deadlifts develop strength, stability, and functional fitness. Mastering this movement enhances performance and prepares your body for real-world and athletic challenges. Perform safely and consistently for best results.

The sandbag good morning is an excellent exercise for developing posterior chain strength, focusing on the hamstrings, glutes, and lower back. Hugging the sandbag close to your chest adds a functional twist, challenging your core and grip.

• Targets hamstrings, glutes, and lower back
• Improves core stability and spinal support
• Enhances functional strength and hip hinge mechanics
• Builds grip and forearm endurance
• Promotes proper deadlift and hinge technique
• Adaptable to all fitness levels

1. Select a sandbag that challenges you without compromising form.
2. Hold the sandbag in a bear hug position against your chest.
3. Stand with feet shoulder-width apart, knees slightly bent, and weight evenly distributed.

1. Starting Position — Stand tall, chest up, shoulders back, and core engaged.
2. Hip Hinge — Push your hips back, lowering your torso while keeping a slight bend in your knees and a straight back. Lower until you feel a hamstring stretch or your torso is nearly parallel to the ground.
3. Return to Standing — Drive your hips forward, squeeze your glutes at the top, and maintain core engagement.

• Inhale while lowering into the hinge
• Exhale while returning to standing

• Start light to learn proper mechanics
• Maintain a neutral spine throughout the movement
• Engage your core to protect the lower back
• Focus on hip movement, not excessive knee bend
• Move slowly and deliberately

• Rounding the back
• Overbending the knees
• Leaning forward onto your toes
• Using excessive weight before mastering form

Sandbag good mornings can serve as a warm-up, accessory movement, or main lift. Adjust weight and reps based on your goals.

• Sandbag Bear Hug Good Mornings: 3 x 12
• Sandbag Ground-to-Shoulder: 3 x 8 each side
• Sandbag Overhead Press: 3 x 10
• Bear Hug Sandbag Squats: 3 x 12
• Sandbag Carries: 3 x 100 ft

The sandbag good morning builds posterior chain strength, improves movement patterns, and enhances overall functional fitness. Perform this exercise safely and consistently to strengthen your hamstrings, glutes, core, and grip while improving mobility and stability.

The sandbag ground-to-shoulder, also called the shoulder clean, is a total-body exercise that builds strength, explosive power, and functional fitness. Lifting the sandbag from the ground to one shoulder engages multiple muscle groups and improves your ability to handle awkward, heavy objects safely and efficiently.

• Develops total-body strength (legs, hips, core, upper body)
• Improves explosive power through dynamic hip extension
• Enhances functional fitness for real-world lifting tasks
• Strengthens core stability and torso control
• Builds grip strength due to the handle-free sandbag
• Versatile for strength, conditioning, and functional training
• Transfers strength to real-world lifting and carrying tasks

1. Select a sandbag with a manageable weight for proper form.
2. Place the sandbag flat on the ground in front of you.
3. Stand with feet shoulder-width apart, toes slightly out, sandbag centered between your feet.

1. Lifting the Sandbag — Squat with a straight back, core engaged. Grip the sandbag firmly, drive through your heels, and lift it to waist height.
2. Transition to Shoulder — As the bag reaches waist height, explosively extend your hips and pull the sandbag close to your body. Guide it to one shoulder and catch it securely. Keep torso upright.
3. Reset — Lower the sandbag to the ground in a controlled manner. Alternate shoulders or perform multiple reps on one side before switching.

• Exhale during the explosive lift
• Inhale while resetting the sandbag to the ground

• Drive through your hips for power
• Control the sandbag — avoid swinging away from your body
• Keep your core tight for stability
• Grip the sandbag firmly to prevent slipping
• Start with a lighter sandbag and progress gradually

• Standing too far back from the sandbag, you want to have your feet on either side of the sandbag
• Using arms only, hips and legs should drive the lift
• Dropping the sandbag, maintain control throughout
• Uneven load placement on the shoulder

The ground-to-shoulder is one of the signature movements of strongman competition and one of the most effective full-body exercises you can do. The Freedom Strength Strongman Sandbag is purpose-built for this movement, the low-profile zipper and sealing system stays out of your way during the catch, and the heavy-duty shell handles repeated drops without issue. Available from 50 to 400 lbs, there is a weight for every level. First responders will find this movement translates directly to lifting and loading heavy equipment in the field.

• Sandbag Deadlifts: 3 x 10
• Sandbag Ground-to-Shoulder: 3 x 8 each side
• Sandbag Bear Hug Squats: 3 x 12
• Sandbag Overhead Carries: 3 x 30 seconds
• Burpees Over Sandbag: 3 x 10

The sandbag ground-to-shoulder develops total-body strength, explosive power, and functional fitness. Incorporate it safely into your training to improve lifting ability and athletic performance at home, in the gym, or outdoors.

The sandbag carry is a fundamental and functional exercise that builds real-world strength, endurance, and stability. It involves carrying a sandbag over a distance or time, challenging grip, core, and total-body strength.

• Builds total-body strength (grip, shoulders, core, legs)
• Enhances functional fitness and simulates real-world tasks
• Improves core stability and spinal support
• Strengthens grip and forearm endurance
• Boosts cardiovascular conditioning
• Promotes upright posture under load
• Adaptable for all fitness levels and training goals

1. Choose a sandbag that challenges you but allows proper form.
2. Select a carry style: Bear Hug Carry (hug sandbag to chest), Shoulder Carry (place on one shoulder), or Overhead Carry (press overhead).
3. Stand tall with core engaged and shoulders back.

1. Lifting the Sandbag — Use proper mechanics to pick up the sandbag. Keep your back straight.
2. Carrying the Sandbag — Walk forward with controlled steps, chest up, shoulders back, and core engaged. Maintain a steady pace.
3. Ending the Carry — Squat down and lower the sandbag to the ground safely and with control.

• Breathe steadily throughout to maintain endurance and focus

• Start light to perfect technique
• Focus on posture: chest up, shoulders back
• Engage your core to protect your lower back
• Maintain a steady, controlled pace
• Alternate sides for shoulder carries to ensure balance

• Poor lifting form
• Leaning forward
• Uneven steps
• Overloading and compromising form

Carries are one of the most universally useful exercises in sandbag training, and one of the most accessible. Moms carrying young children, firefighters carrying people out of buildings, and strongman competitors loading events all use the same fundamental pattern: pick up a heavy, awkward object and move with it. The Freedom Strength Training Sandbag with its 10 neoprene handles makes loading and unloading easy, while the Strongman Sandbag challenges your bear hug grip at heavier weights. Sandbag carries can be used for strength, conditioning, or as a finisher. Adjust weight, distance, or time based on your goals.

• Sandbag Ground-to-Shoulder: 3 x 8 each side
• Sandbag Bear Hug Carries: 3 x 100 ft
• Sandbag Overhead Press: 3 x 10
• Bear Hug Sandbag Squats: 3 x 12
• Sandbag Shoulder Carries: 3 x 100 ft (switch sides halfway)

The sandbag carry develops functional strength, endurance, and stability. Incorporate it safely into your routine to improve fitness, performance, and real-world lifting ability.

The bear hug sandbag squat is a functional exercise that strengthens the lower body, core, and grip while improving overall stability. Holding a sandbag challenges your muscles in unique ways, making it an excellent addition to any training routine.

• Works legs, glutes, core, and upper body simultaneously
• Builds grip strength through the bear hug position
• Develops functional strength for real-world lifting tasks
• Enhances core stability throughout the movement
• Builds powerful quads, hamstrings, and glutes
• Promotes upright posture and proper squat mechanics
• Requires minimal equipment and space
• Transfers strength to practical, real-world lifting tasks

1. Choose a sandbag that challenges you while allowing proper form.
2. Place the sandbag vertically on the ground. Squat down, wrap your arms around it, and pull it tightly to your chest.
3. Squeeze the sandbag firmly with your forearms and hands.

1. Starting Position — Stand with feet shoulder-width apart, toes slightly out, core engaged, torso upright, sandbag tight to chest.
2. Squat Motion — Inhale as you lower your body by bending at the knees and hips. Keep your chest lifted, back straight, and knees tracking over toes. Descend until thighs are parallel or slightly below.
3. Drive Up — Exhale as you drive through your heels back to standing.

• Inhale while descending
• Exhale while pressing up

• Maintain a tight grip to keep the sandbag secure
• Engage your core to stabilize your torso
• Control the descent for maximum muscle engagement
• Keep chest lifted, avoid leaning forward
• Start with a manageable weight and progress gradually

• Rounding the back instead of maintaining a neutral spine
• Performing shallow squats, aim for full range of motion
• Allowing the sandbag to shift and disrupt balance
• Letting knees cave in, ensure alignment with toes
• Holding your breath instead of proper breathing

The bear hug squat is one of the best movements for dads and moms training at home. it requires no rack, no barbell, and minimal space, yet it builds serious lower-body and core strength. The Freedom Strength Strongman Sandbag is the ideal bag for this movement, its shape and construction are built to be bear hugged and squatted from 50 lbs all the way to 400 lbs, making it the go-to choice for athletes at every level. The Freedom Strength Training Sandbag works well for lighter loads and beginners just getting started with the movement.

• Bear Hug Sandbag Squats: 4 x 10-12
• Sandbag Deadlifts: 4 x 12
• Sandbag Reverse Lunges: 3 x 10-12
• Sandbag Hip Thrust: 3 x 10-12
• Sandbag Offset Shoulder Carries: 3 x 100 ft (switch sides halfway)

The bear hug sandbag squat builds lower-body strength, enhances functional fitness, and challenges the grip and core. Incorporate this exercise into your training routine at home, outdoors, or in the gym to improve overall strength and stability.

The sandbag lunge is a functional exercise that targets the legs, glutes, and core while improving balance and stability. Adding a sandbag increases the challenge, enhancing strength and coordination.

• Builds lower-body strength: quadriceps, hamstrings, glutes
• Improves core stability and balance
• Enhances coordination and single-leg stability
• Develops functional strength for real-world movements
• Versatile: adjust sandbag weight or lunge variations
• Promotes hip and ankle mobility

1. Choose a sandbag weight that allows proper form.
2. Hold the sandbag in one of these positions: bear hug across your chest, over one shoulder, or front rack position.
3. Stand tall with feet hip-width apart and core engaged.

1. Starting Position — Chest up, shoulders back, sandbag secured.
2. Step Forward — Step forward with your right foot, lowering into a lunge. Front knee over ankle (90 degrees), back knee just above the ground.
3. Push Back to Standing — Drive through your front heel, returning to start. Maintain control and balance.
4. Repeat — Alternate legs or complete all reps on one leg before switching.

• Inhale as you step into the lunge
• Exhale as you push back to standing

• Maintain upright torso, avoid leaning forward
• Engage your core to stabilize
• Move slowly and deliberately for full muscle engagement
• Step a natural distance, not too far or short
• Start with a lighter sandbag to ensure proper form

• Letting the front knee cave in
• Overstepping, which strains hips
• Using momentum instead of controlled motion
• Arching your back

Sandbag lunges can serve as a primary lower-body exercise, warm-up, or conditioning movement. Adjust weight and reps for your goals.

• Sandbag Forward Lunges: 3 x 10 each leg
• Sandbag Deadlifts: 3 x 10
• Sandbag Overhead Press: 3 x 10
• Sandbag Bear Hug Squats: 3 x 12
• Sandbag Carries: 3 x 100 ft

Sandbag lunges are effective for building lower-body strength, improving balance, and enhancing functional fitness. Incorporate them safely to improve overall performance and reach your fitness goals.

The sandbag floor press is a functional exercise that builds upper body strength and power. Similar to the bench press, it targets the chest, shoulders, and triceps while engaging the core due to the shifting nature of the sandbag.

• Builds upper body strength (chest, shoulders, triceps)
• Enhances core stability and torso control
• Improves grip strength through handle-free sandbag handling
• Reduces shoulder strain compared to traditional bench press
• Develops functional strength for real-world lifting
• Requires minimal equipment
• Activates multiple muscle groups simultaneously

1. Select a sandbag appropriate for your strength level.
2. Lie flat on your back on a mat or stable surface.
3. Place the sandbag on your chest and grip it firmly with elbows bent around 90 degrees.

1. Starting Position — Lie flat, knees bent, feet on the floor, elbows close to the body.
2. Pressing Motion — Exhale and press the sandbag straight up, extending arms fully without locking elbows. Focus on chest and triceps engagement.
3. Lowering the Sandbag — Inhale and slowly return the sandbag until elbows lightly touch the floor. Maintain control throughout.

• Exhale while pressing up
• Inhale while lowering

• Control the sandbag and avoid momentum
• Grip the bag firmly to maintain stability
• Engage your core to prevent arching
• Keep elbows close to the body
• Progress gradually with weight

• Arching the back
• Dropping the sandbag
• Locking out the elbows
• Flared elbows

Sandbag floor presses can be included in upper-body or full-body workouts. Pair with pulling and core exercises for balance.

• Sandbag Floor Press: 3 x 10-12
• Sandbag Bent Over Row: 3 x 10-12
• Sandbag Incline Press: 3 x 8-10
• Sandbag Bear Hug Marches: 3 x 60 seconds
• Push-Ups on Sandbag: 3 x max reps

The sandbag floor press develops upper body strength, core stability, and functional fitness. Incorporate it safely into your training to build practical, real-world strength at home, outdoors, or in the gym.

The sandbag overhead press is a foundational movement for building shoulder strength, upper-body power, and full-body stability. Due to the shifting sand, this exercise challenges your core and improves real-world strength more effectively than traditional weights.

• Builds shoulder, tricep, and upper-chest strength
• Enhances core stability and control
• Develops grip strength due to no handles
• Improves shoulder health and stability
• Trains real-world, functional overhead strength
• Requires minimal equipment and space

1. Choose an appropriate sandbag weight.
2. Clean the sandbag to chest height and secure it in the front-rack position.
3. Stand with feet shoulder-width apart, core and glutes engaged.

1. Starting Position — Hold the sandbag at chest height, elbows slightly forward, core tight, chest tall.
2. Press — Exhale and press the sandbag straight overhead with control. Fully extend arms without locking elbows. Keep the sandbag aligned above your shoulders and hips.
3. Lower — Inhale as you slowly lower the sandbag back to chest height, maintaining strict control.

• Exhale during the press
• Inhale while lowering the sandbag

• Brace your core to avoid arching your back
• Maintain a strong, neutral grip
• Drive evenly through your feet
• Move with control, avoid using momentum
• Start lighter to master technique before going heavier

• Overarching the lower back
• Rushing reps instead of controlling the movement
• Pressing unevenly or letting the sandbag pull you out of alignment
• Insecure grip, causing shifting or dropping

Overhead pressing with a sandbag is uniquely demanding because the shifting load requires your shoulders and core to stabilize the weight in all directions simultaneously. This is why it is a favorite among first responders and military athletes who need overhead strength that holds up under real conditions. The Freedom Strength Strongman Sandbag is excellent for heavy pressing work, while the Training Sandbag works well for higher-rep conditioning sets.

• Sandbag Ground-to-Shoulder: 3 x 8 each side
• Sandbag Overhead Press: 3 x 10
• Sandbag Bear-Hug Squats: 3 x 12
• Sandbag Overhead Carries: 3 x 30 seconds
• Push-Ups on Sandbag: 3 x max reps

The sandbag overhead press builds powerful, functional upper-body strength while improving core stability and shoulder control. Add it regularly to your training routine to develop strength that carries over into everyday life and athletic performance.

The sandbag get-up, inspired by the Turkish get-up, is a full-body exercise that builds strength, mobility, and stability. It involves transitioning from lying down to standing while holding a sandbag, challenging your core, shoulders, and coordination.

• Builds total-body strength (core, shoulders, legs, stabilizers)
• Enhances functional fitness and real-life movement patterns
• Improves core stability and spinal support
• Increases hip, shoulder, and thoracic mobility
• Develops coordination, balance, and body awareness
• Challenges grip and shoulder endurance
• Scalable for all fitness levels by adjusting sandbag weight

1. Select a sandbag with a manageable weight for proper form.
2. Lie on your back with the sandbag resting on your chest; bend your right knee and extend your left leg flat.
3. Hold the sandbag securely with both hands.

1. Initial Roll-Up — Extend your right arm, press the sandbag toward the ceiling, and roll onto your left forearm, then left hand, sitting tall.
2. Hip Bridge — Press through your right foot and left hand, lift your hips, and slide your left leg back into a half-kneeling position.
3. Half-Kneeling to Standing — Press through your front leg, standing tall with the sandbag overhead, keeping shoulders and torso stable.
4. Reverse the Movement — Carefully lower back to the starting position with control.

• Exhale during upward transitions
• Inhale during downward transitions and resets

• Keep the sandbag stable throughout the movement
• Maintain strong core engagement
• Move slowly and deliberately
• Start with a lighter sandbag to master the movement
• Practice each phase separately before combining

• Rushing the movement
• Poor sandbag alignment overhead
• Skipping steps
• Neglecting core engagement

Sandbag get-ups are ideal for strength, conditioning, or mobility work. Combine with other functional movements for a full-body session.

• Sandbag Deadlifts: 3 x 10
• Sandbag Get-Ups: 3 x 3 each side
• Sandbag Overhead Press: 3 x 10
• Bear Hug Sandbag Squats: 3 x 12
• Sandbag Carries: 3 x 100 ft

The sandbag get-up builds full-body strength, mobility, and functional fitness. Incorporate it safely into your routine to improve stability, coordination, and overall athletic performance.

The atlas stone load is one of the most iconic events in strongman competition and one of the most effective full-body exercises ever developed. The Freedom Strength Atlas Sandbag replicates the spherical shape and awkward loading challenge of a concrete atlas stone, without the cost, danger, or storage challenges of actual stone. Whether you are training for competition or simply want to build crushing grip, full-body power, and functional strength, atlas sandbag loading belongs in your training.

• Develops total-body explosive strength (legs, hips, back, arms)
• Builds crushing grip and forearm strength through the spherical shape
• Trains the full atlas stone movement pattern for strongman competition
• Develops core stability under a heavy, awkward load
• Improves hip extension power and loaded carry strength
• Builds real-world strength that transfers to everyday life
• Scalable from 50 lbs to 300 lbs to match any athlete's level

1. Place the Freedom Strength Atlas Sandbag on the ground.
2. Stand with feet slightly wider than shoulder-width, toes pointed out.
3. Squat down and wrap both arms around the bag in a bear hug position, hands clasped underneath.

1. Lap the Bag — Drive through your heels to stand, pulling the bag up onto your thighs. This is the lap position. Use your thighs as a shelf to rest and reset your grip.
2. Load the Bag — Re-grip the bag with hands underneath and behind. Extend your hips explosively, lean back slightly, and drive the bag upward onto a platform, over a bar, or to shoulder height.
3. Reset — Lower the bag with control or drop it safely. Reset your position and repeat.

• Inhale and brace before the initial pull
• Exhale during the explosive hip extension and load

• Use your lap position to rest and reset, do not try to load in one continuous motion until you are experienced
• Drive with your hips, not your arms, the power comes from your legs and hips
• Keep the bag as close to your body as possible throughout the movement
• Start lighter than you think you need to, learn the technique first
• Athletes training for competition should practice both loading to a platform and loading to shoulder height

• Pulling with the arms instead of driving with the hips
• Failing to use the lap position as a reset point
• Standing too far from the bag at the start
• Losing tension in the core during the transition from lap to load

The atlas sandbag load is a cornerstone movement for strongman competitors at every level. It is also one of the most effective exercises for any athlete who wants to develop real-world explosive strength. Shop the Freedom Strength Atlas Sandbag in sizes from 50 to 300 lbs.

• Atlas Sandbag Loads: 5 x 3
• Sandbag Deadlifts: 4 x 6
• Bear Hug Sandbag Squats: 4 x 8
• Sandbag Ground-to-Shoulder: 3 x 5 each side
• Sandbag Bear Hug Carries: 3 x 100 ft

The atlas sandbag load builds full-body explosive power and grip strength that no other exercise can replicate. Add it to your training to develop the strength that separates serious athletes from the rest.

The Husafell stone carry is one of the most famous tests of functional strength in the world. The original Husafell Stone a 186 kg (410 lbs)  flat rock in Iceland, has been carried by the world's strongest men for centuries and remains one of the most grueling events in strongman competition. The Freedom Strength Husafell Sandbag replicates its flat, awkward shape to give you all the training benefits without needing to travel to Iceland.

• Builds extraordinary grip, forearm, and carrying endurance
• Develops core strength and stability under an awkward, shifting load
• Trains the specific carry pattern used in World's Strongest Man competition
• Builds mental toughness, the Husafell carry is as much a mental challenge as a physical one
• Strengthens the entire posterior chain through loaded carry mechanics
• Develops real-world functional strength for first responders, military, and athletes
• Available from 100 to 300 lbs for full progression

1. Place the Freedom Strength Husafell Sandbag flat on the ground.
2. Stand over the bag with feet on either side.
3. Squat down and work both arms underneath the bag, clasping your hands or gripping the edges.

1. Pick Up — Drive through your heels, keeping the bag pressed tightly against your torso. Stand tall with the bag held flat against your chest and abdomen.
2. Carry — Walk forward with controlled, deliberate steps. Keep your chest up, core braced, and the bag pressed firmly against your body. Do not let it sag away from your torso.
3. Set Down — Squat down in a controlled manner and lower the bag to the ground. Do not drop it from standing height.

• Take a big breath and brace your core before picking up
• Breathe in short, controlled breaths during the carry
• Exhale fully when you set the bag down

• Keep the bag as tight to your body as possible, the moment it drifts away from you, the carry becomes dramatically harder
• Mental focus is as important as physical strength on this event, commit to a distance goal before you pick up the bag
• Start lighter than you think you need to, the Husafell carry is deceptively difficult
• Use a wider stance during the pick-up to get underneath the bag properly
• First responders and military athletes should train this movement for load-bearing and rescue carry strength

• Letting the bag drift away from the body
• Picking up with a rounded back
• Setting a distance goal that is too ambitious before building carry endurance
• Dropping the bag instead of setting it down with control

The Husafell carry is for strongman competitors training for carry events, first responders and military personnel building functional load-bearing strength, and any athlete who wants to develop the kind of grip and core endurance that translates directly to real-world demands. Shop the Freedom Strength Husafell Sandbag in sizes from 100 to 300 lbs.

• Husafell Sandbag Carries: 5 x max distance
• Sandbag Deadlifts: 4 x 8
• Bear Hug Sandbag Squats: 4 x 10
• Sandbag Ground-to-Shoulder: 3 x 6 each side
• Atlas Sandbag Loads: 4 x 3

The Husafell carry is one of the oldest and most respected tests of functional strength in the world. Training with the Freedom Strength Husafell Sandbag will build grip, core, and carrying endurance that no other exercise can develop. Pick it up, walk as far as you can, and come back stronger.