Exercise Facts
| Movement Pattern | Clean, Functional Strength, Hinge, Power |
|---|---|
| Muscle Group | Biceps, Glutes, Hamstrings, Quads, Upper Back |
| Equipment | Sandbag |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Sandbag Power Series |
Overview
The Sandbag Power Clean is a fast, explosive lift that develops total-body power, coordination, and strength. Unlike the squat clean, which catches the load in a deep position, the power clean catches the sandbag higher emphasizing speed, hip drive, and upper-body control. This movement is perfect for athletes seeking to develop functional explosiveness while maintaining composure under dynamic loads.
To perform, start with the sandbag on the ground between your feet. Stand tall, hinge at the hips, and grip the sides or handles firmly with both hands. Keeping your chest up and core braced, drive through your heels and extend your hips explosively to pull the sandbag upward. As it rises, shrug and rotate your elbows under quickly to catch the sandbag at chest height in a strong front-rack position. Stand tall and reset before repeating.
The Sandbag Power Clean targets the glutes, hamstrings, quads, upper back, biceps, and core, developing full-body athleticism and grip strength. The shifting weight of the sandbag increases instability, forcing the stabilisers to work harder and improving functional coordination.
Common mistakes include pulling with the arms too early, rounding the back, or catching the sandbag too far from the body. Cue “drive with the hips,” “keep the bag close,” and “catch strong.”
In Relentless Bravery Fitness, the Sandbag Power Clean represents mastery of controlled aggression explosive yet precise movement. It’s about generating force with purpose, not chaos.
Program 4–6 sets of 3–5 reps for power development, or use moderate weights and higher reps for hybrid conditioning circuits.
Setup (Steps)
Place sandbag between feet; stand tall; hinge at hips and grip sides; brace core and keep chest lifted; prepare to drive through the legs.
Execution (Steps)
Extend hips and knees explosively; pull sandbag upward close to body; rotate elbows underneath; catch at chest height; stand tall to finish.
Coaching Cues
“Drive with the hips.” “Keep the bag close.” “Catch strong.”
Common Faults & Fixes
Pulling early with arms → lead with hips and legs.
Rounding back → brace core and maintain neutral spine.
Catching too far forward → keep bag tight to body.
Programming Ideas
4–6×3–5 reps for power; integrate into hybrid circuits; combine with sandbag presses or carries for full-body conditioning.
Variations
Sandbag squat clean, sandbag high pull, sandbag clean and press.
Regressions
Sandbag deadlift to high pull, sandbag deadlift, med ball clean.
Standards & Competition Notes
Sandbag lifted from floor to chest in one motion; hips and knees fully extended at catch; sandbag controlled and secure at top.
Safety Notes
Maintain tight core; avoid jerking motion; lift with hips not arms; use controlled descent between reps.
