Bag carry
Also called: shopping bag carry, suitcase carry with bags
Walk with a heavy bag in each hand: shopping bags, water jugs or backpacks.
Walking tall: grip, upper back, core working.
Main: grip, upper back, core Also: legs
Simplified illustration. Follow the steps and cues for exact form.
- Main muscles
- grip, upper back, core
- Equipment
- None
- Level
- First day in a gym
- Pattern
- Carry
Wear and bring
- Flat, firm shoes (or bare feet on a clean floor). Thick, soft running soles make you wobble.
Key cues
- Balance the load: same weight in each hand.
- Stand tall, short steady steps.
- Check the handles can take the weight.
How to do it
- Fill two bags or jugs with the same weight (water: 1 L = 1 kg, about 2.2 lb).
- Pick them up with a flat back.
- Walk for the set time, standing tall.
- Heavier bags make it harder.
Common mistakes
| Common mistake | Fix |
|---|---|
| Handles cut into your hands or break | Use sturdy bags, or wrap the handles in a towel. |
Stop if
Stop if you feel sharp or pinching pain in your lower back, shoulders or hands, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: grip.
By equipment
No equipment needed, so this works the same with every setup.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.