Zirv Fitness
Strength exercise

Sandbag Clean

How to do it

  1. Stand with feet hip-width apart, a sandbag on the floor in front of the shins, and squat down to hug it against the body.
  2. Keep the back flat and the chest up as the arms wrap around the bag and the grip is set.
  3. Drive through the heels to extend the hips and knees explosively, lifting the bag off the floor.
  4. Pull the bag upward close to the torso, using the momentum to shift the grip and elbows underneath it.
  5. Catch the bag against the chest and shoulders in a front-loaded rack position, knees bent to absorb the weight.
  6. Lower the bag back to the floor under control by reversing the same path before the next repetition.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Sandbag
Primary muscles
Gluteus Maximus, Quadriceps, Shoulders, Core
Measured in
Reps and weight