Zirv Fitness
Strength exercise

Sandbag Snatch

How to do it

  1. Stand with feet hip-width apart over a sandbag positioned between the feet, then bend the knees to grip the sides or handles of the bag.
  2. Keep the back flat and the hips low as the shoulders stay over the bag in the setup position.
  3. Drive through the heels to extend the hips and knees explosively, pulling the bag upward in one continuous motion.
  4. Keep the bag close to the body as it rises, using the hip drive to carry it past chest height.
  5. Press or punch the bag overhead as the legs bend slightly to receive the weight with the arms extended.
  6. Lower the bag back to the floor under control, resetting the stance before the next repetition.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
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
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 Shoulders exercises

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