Exercise Facts
| Movement Pattern | Functional Strength, Hinge, Power, Press |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Quads, Shoulders, Triceps, Upper Back |
| Equipment | Sandbag |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Sandbag Power Series |
Overview
The Sandbag Power Clean & Press is a high-impact, full-body exercise that develops explosive power, strength, and stability from the ground up. It combines the hip-driven power of the clean with the overhead control of the press creating one of the most complete hybrid training movements in functional fitness.
To perform, start with the sandbag on the ground between your feet. Stand tall, hinge at the hips, and grip the sides or handles of the bag with both hands. Brace your core and keep your chest lifted. Drive through your heels and extend the hips explosively to pull the sandbag upward, keeping it close to your body. As it rises, rotate your elbows under quickly to catch it at chest height in a front-rack position. From here, take a short breath, brace your core, and press the sandbag overhead until your arms are fully extended. Lower the sandbag back to the chest, then return it to the ground under control.
This exercise targets the glutes, hamstrings, quads, shoulders, triceps, upper back, and core, improving coordination, stability, and athletic explosiveness. The shifting load of the sandbag forces the body to adapt to instability, enhancing functional strength and balance.
Common mistakes include pulling with the arms instead of the hips, leaning back during the press, or failing to keep the sandbag close to the body. Cue “drive from the hips,” “brace before you press,” and “control the catch.”
In Relentless Bravery Fitness, the Sandbag Power Clean & Press represents the fusion of power and precision explosive, efficient, and always under control.
Program 4–6 sets of 3–6 reps for power and strength, or moderate weight and higher reps for hybrid conditioning sessions.
Setup (Steps)
Start with sandbag on floor; feet shoulder-width apart; grip sides firmly; brace core and keep chest tall; prepare to drive through legs and hips.
Execution (Steps)
Explosively extend hips and pull sandbag upward; catch at chest height; press overhead to full lockout; lower to chest and then to floor with control.
Coaching Cues
“Drive from the hips.” “Brace before you press.” “Control the catch.”
Common Faults & Fixes
Pulling with arms → initiate lift with legs and hips.
Leaning back during press → keep ribs down and core tight.
Bag drifting forward → keep close to torso.
Programming Ideas
4–6×3–6 reps for strength and power; integrate into hybrid conditioning circuits; pair with carries or squats for total-body development.
Variations
Sandbag clean only, sandbag push press, sandbag thruster.
Regressions
Sandbag high pull, sandbag clean, sandbag overhead hold.
Standards & Competition Notes
Sandbag lifted from floor to chest, then pressed to full overhead lockout; hips and knees extended at top; movement completed in one fluid sequence.
Safety Notes
Lift with hips not arms; maintain braced core; avoid leaning back during press; ensure clear area for lowering sandbag safely.
