06/17/2026
Sandbags are gritty, simple, and one of the most underutilized tools in fitness.
This was one of my favorite pieces we’ve programmed in the last few months:
With a Partner
AMRAP 8
* 50 Bear Hug Sandbag Squats
* In Remaining Time: Max Distance Bear Hug Sandbag Walking Lunges*
*25’ increments
Most people immediately recognize that bear hug squats build raw leg and squat strength. What often gets overlooked is how much they improve squat mechanics and enforce proper positioning.
When performed correctly, the sandbag naturally pulls your torso forward in a way that’s different from both a front squat and a back squat. To stay balanced, your abdominals, and low back must remain engaged throughout the entire movement, forcing you to maintain a strong, neutral spine and an upright chest.
The act of crushing the bag into your chest creates tension through the upper body, helping prevent the upper back from rounding (or having that famous immature squat where the chest falls forward) and reinforcing proper posture. There are very few places to hide or compensate forcing you into what should be a natural squat position.
The movement exposes weaknesses, demands stability, and rewards/reinforces/creates good positioning.
