Exercise Facts
| Movement Pattern | Functional Strength, Hinge, Power, Rotation |
|---|---|
| Muscle Group | Core, Glutes, Hamstrings, Obliques, Shoulders |
| Equipment | Sandbag |
| Environment | Gym |
| Skill Level | Advanced, Intermediate |
| Series | Rotational Power Series, Sandbag Power Series |
Overview
The Sandbag Rotational Clean is a powerful and athletic movement that develops rotational strength, coordination, and explosive hip drive. It’s a dynamic variation of the traditional clean that integrates a rotational element teaching the body to generate power across planes rather than in a straight line. This makes it an ideal movement for athletes seeking to improve functional power, agility, and real-world performance.
To perform, start with the sandbag on the ground between your feet. Stand with a slightly wider stance and rotate your torso slightly toward one side, gripping the sandbag diagonally (one hand near the front handle, one near the rear). Brace your core, keeping your chest up and shoulders square. Drive explosively through your legs and hips, rotating your torso as you pull the sandbag across your body in an upward arc, finishing with the bag at chest height on the opposite side. Catch the sandbag close to your torso in a front-rack position, stabilise, and return it to the floor under control. Alternate sides each rep or complete all reps on one side before switching.
The Sandbag Rotational Clean targets the glutes, hamstrings, obliques, core, shoulders, and upper back, while improving coordination, power transfer, and rotational stability. The shifting load of the sandbag enhances control and proprioception, helping athletes develop real-world functional strength.
Common mistakes include over-rotating, pulling with the arms instead of the hips, or rounding the back during the lift. Cue “drive through the hips,” “rotate through the core,” and “catch strong.”
In Relentless Bravery Fitness, the Sandbag Rotational Clean represents adaptability and power in motion a seamless blend of strength and control.
Program 4–5 sets of 3–5 reps per side for power development, or lighter loads for rotational conditioning and speed.
Setup (Steps)
Place sandbag between feet; stand tall with a slightly rotated stance; grip diagonally; brace core and prepare to drive through hips.
Execution (Steps)
Drive explosively through hips; rotate torso as sandbag travels upward; catch at chest height on opposite side; return to floor and repeat.
Coaching Cues
“Drive through the hips.” “Rotate through the core.” “Catch strong.”
Common Faults & Fixes
Over-rotating torso → limit rotation to core control.
Pulling with arms → initiate with hips and legs.
Rounding back → maintain neutral spine.
Programming Ideas
4–5×3–5 reps per side for power; use lighter weight for rotational conditioning; pair with carries or presses for full functional circuits.
Variations
Sandbag clean, sandbag rotational high pull, landmine rotational clean.
Regressions
Sandbag deadlift to rotation, med ball rotational clean, kettlebell rotational pull.
Standards & Competition Notes
Sandbag lifted from ground to opposite-side chest; hips and knees fully extended; rotation controlled; load caught close to body.
Safety Notes
Keep core braced during rotation; avoid twisting knees or over-rotating spine; control descent between reps.
