You might think this post is akin to a “Learn to Walk” program. As in: obvious.
Step 1: Pick it up
Step 2: Carry it
As those of us who raced in the 2014 Vermont Spartan World Championship Beast realized, there’s a little more to it. If you are in the OCR community, you probably saw your Facebook feed blow up with horror stories about just how terrible this obstacle was. Indeed, it really “made” the race. Elite women had to carry one 60 or so pound sandbag up, elite men had to carry TWO. Yeah. That crazy course designer Norm, and his crazy ideas.
Number one, I suggest you carry big old sandbags up and down mountains in training. But here are a few tips to help you make carrying the least effort (and back ache possible).
1. Practice proper sandbag clean form. If you only have one to carry, you’ll want to balance it on one or both shoulders. Of course, to carry it on your shoulders, you’ll need to get to your shoulders from the ground. Often easier said than done. In the video below, you’ll notice that I “lap” it or put it on my lap before throwing it up and getting under it on my shoulder. You’ll also notice that I throw it too far back and almost over my shoulder. You want it to land balanced so you don’t need to readjust. Good bad example hey?
2. Once it’s up there, do not set it down unless you have to. The hardest part (and biggest risk) comes from setting it down and cleaning it back up. On that note, before you pick it up or set it down, get as tight in your core and keep your spine neutral (do not hunch your back to lift or drop it). That being said, there are no penalties (outside of extra time) from setting the bag down. You are also permitted to drag it or carry it in your arms (which has been done successfully). You are not, however, allowed to let it roll downhill.
3. Keep your back flat as you walk with your abs in and try not to side bend excessively. You’re hoping someone could see you from far away and not see that your carrying a frick load of sand in a giant bag.
4. Step carefully if the bag is heavy. You might get away running downhill with the pancake sandbags but you’re not doing that with a big bad heavy-weight on your neck. On that note, keep a brisk steady pace… the sooner you’re done, the sooner you’re done!
5. Balance the bag but move it a bit. Little adjustments go a long way. I put it on one shoulder, then both (you have to look down to make this position comfortable), then a little more on the other. You get the picture. Just don’t make big adjustments that are likely to throw you off or ones that require you to grip the bag. You want it to rest on your shoulders. Even if your grip doesn’t feel tired at the time, you’ll want to save it for the obstacles to come (like rope climbs and monkey bars.)
6. When you’re racing, pick a good bag… even if it takes an extra second. The ones at the top of the pile will be easier to get but if it’s been raining out, they will probably have picked up some water weight. And if you’re wondering why there are two styles of bags, there will probably be ladies bags and mens bags so ask the volunteers if you’re unsure. Some times they’re pink… which makes things easy.
7. In Spartan Races, you cannot choose penalty burpees. You must complete this obstacle to finish. So get it done and get a move on.
Sandbag carry training:
Some more tips from a heaving sweaty person on a mountain: