Arms · Medicine Ball
Medicine Ball Sandbag Carry
How to do the medicine ball sandbag carry, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Pick up the weight with a secure grip and stand tall with your shoulders back. Walk forward for the prescribed distance or time while keeping your core engaged and posture upright.
- 1Hug the sandbag close to your chest or shoulder and walk, feeling your core and upper body stabilising the uneven load
- 2Take short, controlled steps so your legs and glutes carry the weight smoothly
- 3Engage your entire body to manage the shifting sand and maintain balance
Common mistakes
- Don't round your back or let the sandbag pull you forward
- Avoid squeezing the bag too hard with your arms; let your torso support it
- Don't stumble or take overly big steps; move deliberately and watch your footing
Muscles worked
The medicine ball sandbag carry mainly works the forearms and upper traps, with the upper abs, obliques, lower back, lower abs, quads, glutes, hamstrings, and calves assisting.
- ForearmsPrimary
- Upper TrapsPrimary
- Upper AbsSupport
- ObliquesSupport
- Lower BackSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
Medicine Ball Sandbag Carry strength standards
See how your medicine ball sandbag carry ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM25 lb
Silvere1RM41 lb
Golde1RM55 lb
Platinume1RM77 lb
Diamonde1RM106 lb
Champione1RM125 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the medicine ball sandbag carry for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed April 2026.