Sandbag Clean
Stand over a sandbag with feet hip-width apart and grip it by the handles or sides. Hinge at the hips and bend your knees to get low, keeping your back flat and chest up. Drive explosively through your legs and extend your hips to pull the sandbag up, then quickly pull your body under it to catch it on your chest or shoulders. Stand tall to finish, then lower it under control for the next rep.
How it is executed
- Stand over a sandbag with feet hip-width apart and grip it by the handles or sides.
- Hinge at the hips and bend your knees to get low, keeping your back flat and chest up.
- Drive explosively through your legs and extend your hips to pull the sandbag up, then quickly pull your body under it to catch it on your chest or shoulders.
- Stand tall to finish, then lower it under control for the next rep.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Sandbag
- Movement pattern
- Full body
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
