It depends on your goal.

Dumbbells provide predictable loading and are excellent for progressive strength training. Sandbags, on the other hand, introduce instability and awkwardness, forcing your hands to adapt continuously throughout the movement.

A simple comparison:

If your primary objective is grip development, many people find sandbags uniquely challenging because they rarely sit comfortably in the hands.

Sometimes, the most effective grip training comes from trying to hold onto something that doesn’t want to be held.

Most beginners should start with dumbbells.

Dumbbells are easy to use, widely available, and allow for straightforward progression. They’re an excellent introduction to loaded carries and help establish proper technique before moving on to more demanding implements.

A beginner progression might look like:

The important thing isn’t the tool itself; it’s developing the habit of carrying weight consistently.

Even a short walk with a pair of dumbbells can provide meaningful benefits over time.

Loaded carries are incredibly versatile and can fit into almost any training program.

For most people:

Loaded carries can be performed at the end of a workout, as part of a conditioning circuit, or as a standalone training session.

Because they train so many qualities simultaneously, they’re often described as one of the highest-return exercises in strength training.

Almost everyone.

Loaded carries have a unique ability to improve qualities that transfer directly into everyday life. They teach you to move with confidence while managing external loads: a skill humans have relied on for thousands of years.

Loaded carries are particularly valuable for:

At its core, loaded carry training asks a simple question:

Can you pick something up and take it where it needs to go?

The stronger your answer becomes, the more capable you’ll feel both inside and outside the gym.