Sandbag Clean and Press
Muscle Groups: Quads, Hamstrings, Glutes, Traps, Shoulders
Sandbag Clean and Press focuses on Quads, Hamstrings, Glutes, Traps, Shoulders, with Calves, Biceps, Forearm, Lower Back, Hips working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sandbag Clean and Press with proper form and technique.
- 1
Stand with your feet shoulder-width apart and place a sandbag on the ground in front of you.
- 2
Bend your knees and hinge at the hips to grip the sandbag with both hands, keeping your back straight.
- 3
Stand up while lifting the sandbag to your chest, then push it overhead by extending your arms, engaging your shoulders and core.
- 4
Lower the sandbag back to your chest and then to the ground, maintaining control throughout the movement.
Tips for Success
These tips will help you perform Sandbag Clean and Press safely and effectively while maintaining proper form.
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Keep your back straight and shoulders back to avoid injury during the lift.
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Engage your core while pressing the sandbag overhead for better stability.
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Use your legs to lift the sandbag instead of relying solely on your arms for strength.
Secondary Muscles
While Sandbag Clean and Press primarily targets Quads, Hamstrings, Glutes, Traps, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Calves, 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 and Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sandbag Clean and Press, 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.
