Sandbag Clean
Muscle Groups: Quads, Hamstrings, Glutes, Traps
Sandbag Clean focuses on Quads, Hamstrings, Glutes, Traps, with Calves, Shoulders, Biceps, Forearm, Lower Back, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sandbag Clean with proper form and technique.
- 1
Stand with feet shoulder-width apart, sandbag on the ground between your feet.
- 2
Bend at your hips and knees, keeping your back straight, and grab the sandbag with both hands.
- 3
Lift the sandbag by straightening your legs and pulling your elbows up, bringing it to your chest.
- 4
Lower the sandbag back to the ground by squatting down, keeping your back straight.
Tips for Success
These tips will help you perform Sandbag Clean safely and effectively while maintaining proper form.
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Keep your back straight throughout the movement to avoid injury.
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Use your legs to lift, not your back, to reduce strain.
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Ensure the sandbag is stable before lifting to prevent it from slipping.
Secondary Muscles
While Sandbag Clean primarily targets Quads, Hamstrings, Glutes, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, Shoulders, Biceps, Forearm, Lower Back, Hips . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Sandbag Clean, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sandbag Clean, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
