Sandbag Clean and Press
- Primary muscles
- Hamstrings, Glutes, Shoulders
- Secondary muscles
- Quads, Traps, Triceps, Forearms
- Equipment
- Weighted
- Movement pattern
- Hinge
Steps
- 1 Stand with your feet shoulder-width apart, with the sandbag centered between your feet.
- 2 Squat down and grip the sandbag firmly with both hands, keeping your back straight and chest up.
- 3 Drive through your heels, extending your hips and knees to pull the sandbag explosively upwards.
- 4 As the sandbag rises, quickly drop under it, rotating your hands to catch the sandbag in the front rack position across your upper chest and shoulders.
- 5 Stand tall with the sandbag in the front rack, bracing your core.
- 6 Slightly bend your knees, then powerfully extend them to drive the sandbag straight overhead until your arms are fully extended.
- 7 Control the sandbag as you lower it back down to the front rack position.
- 8 Hinge at your hips and bend your knees to safely lower the sandbag back to the floor between your feet, returning to the starting position.
