Full body
Sandbag Clean
The Sandbag Clean is a strength exercise for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 17%, upper traps 13% and quads (vastus lateralis) 9%.
How to do it
- Stand with feet shoulder-width and a sandbag lying lengthwise between the feet.
- Hinge and squat down with a flat back and grip the handles or the sides of the bag.
- Drive the hips forward explosively and pull the bag up close to the body.
- Drop the hips and pull the elbows under to catch the bag on the chest in a quarter squat.
- Stand tall, then lower the bag back to the floor with a flat back.
Tips
- Pop the bag up off the thighs with the hips, not the arms.
- Hug the bag tight to the chest in the catch.
Common mistakes
- Rounding the back to lift the bag off the floor.
- Reverse curling the bag up with the arms.
- Leaning back to hold the bag in the catch.
Muscles worked by the Sandbag Clean
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Cleaning an odd object into a hug. A fast pull from the floor to the front rack: hips, knees and ankles extend together (glutes, quads, hamstrings, calves), the traps shrug the bar up, and the legs catch it in a squat.
Sandbag Clean alternatives
Different equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Sandbag Clean work?
Mainly the gluteus maximus, upper traps and quads (vastus lateralis). The spinal erectors (lower back), quads (vastus medialis), hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Sandbag Clean good for beginners?
The Sandbag Clean is rated intermediate. If you are new, learn the Kettlebell Goblet Clean first and build up from there.
What is a good alternative to the Sandbag Clean?
For example the Kettlebell Goblet Clean, Clean and Power Clean. They train mostly the same muscles, some with different equipment.
How do you make the Sandbag Clean harder?
Add weight or reps, or move on to the Clean and Clean and Jerk.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.