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.
GLUTES · FULL BODY
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
- StrengthHypertrophy
Variations and substitutions
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Harbiz alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Training splitA training split is how the week's work is distributed across the available days.MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
