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 Clean and Press is a complete power and strength exercise that integrates two major functional patterns: the clean and the overhead press. It trains the body to generate explosive hip drive, stabilize through the core, and finish with controlled overhead strength all while managing the instability of a shifting sandbag.
To perform, start with the sandbag on the ground between your feet. Squat down with a strong, neutral spine and grip the sides or handles firmly. Drive through your legs and hips, pulling the sandbag explosively upward in one motion. As the bag rises, quickly transition it to chest height, catching it tight against your torso. From this front-rack position, brace your core and press the sandbag overhead until your arms are fully extended. Lower the bag back to your chest and then return it to the floor under control.
This movement targets the glutes, hamstrings, quads, shoulders, triceps, core, and upper back, providing an incredible full-body training effect. The shifting resistance of the sandbag makes the clean phase more demanding on coordination and grip, while the press builds overhead strength and stability.
Common mistakes include pulling with the arms instead of the hips, arching the lower back during the press, or catching the sandbag too far from the body. Cue “drive through the hips,” “brace before you press,” and “control the descent.”
In Relentless Bravery Fitness, the Sandbag Clean and Press reflects adaptability and control mastering chaos through discipline and focus.
Program 4–6 sets of 3–6 reps for strength and power, or moderate loads and higher reps for conditioning and endurance.
Setup (Steps)
Place sandbag between feet; squat and grip sides; brace core; keep chest tall; prepare for explosive hip drive.
Execution (Steps)
Drive hips to pull sandbag to chest; catch tight in front rack; press overhead until arms extend; lower under control; reset and repeat.
Coaching Cues
“Drive through the hips.” “Brace before you press.” “Control the descent.”
Common Faults & Fixes
Curling bag → lead with hips, not arms.
Leaning back during press → squeeze glutes and engage core.
Dropping bag → maintain close contact to chest.
Programming Ideas
4–6×3–6 reps for strength; lighter weight for conditioning; pair with squats or carries for full-body circuits.
Variations
Sandbag clean only, sandbag push press, sandbag thruster.
Regressions
Sandbag power clean, sandbag overhead hold, single-arm dumbbell clean and press.
Standards & Competition Notes
Sandbag lifted from floor to chest; full lockout overhead; hips and knees fully extended at top; controlled descent.
Safety Notes
Use proper hip drive; avoid over-arching; warm up shoulders and wrists; clear area before lifting.
