Exercise Facts
| Movement Pattern | Hinge, Pull |
|---|---|
| Muscle Group | Core, Forearms, Glutes, Hamstrings, Lats |
| Equipment | Sandbag |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Sandbag Power Series |
Overview
The Sandbag Clean is a functional strength exercise that builds total-body power, coordination, and stability. Unlike barbell cleans, it challenges grip, balance, and adaptability by using an unstable load.
To perform, start with the sandbag between your feet. Hinge at the hips, grip the handles, and explosively extend your hips and knees to lift the sandbag to shoulder level. Catch it with elbows high and the bag resting against the chest. Lower with control and repeat.
This movement targets the glutes, hamstrings, lats, and core, while also testing forearm endurance and midline stability. The uneven resistance of the sandbag forces your stabilisers to work harder, making it an exceptional tool for functional and HYROX-style training.
Common faults include rounding the back or curling the bag instead of driving with the hips. Cue “hips through” and “tall catch” to reinforce correct mechanics.
Programming can vary from power sets (6×3) to endurance challenges (100 cleans for time). The Sandbag Clean is one of the most effective exercises for building real-world strength and grit.
Setup (Steps)
Feet shoulder-width, bag between legs.
Execution (Steps)
Drive hips to lift sandbag to shoulders.
Coaching Cues
“Hips through. Elbows high. Catch tall.”
Common Faults & Fixes
Curling → drive hips. Rounded back → brace core.
Programming Ideas
5×5 for power; 100 cleans for endurance.
Variations
Sandbag to shoulder, bear-hug cleans.
Regressions
Lighter bag, partial range.
Standards & Competition Notes
Bag touches floor each rep; full hip extension.
Safety Notes
Keep back neutral; avoid twisting.
