Exercise of the Week: Sandbag Cleans

I recently posted a different “Exercise of the Week” just a few days ago….but hopefully none of you will mind another one.

Sandbag training has really gained in popularity over the last couple of years.  I hesistate to call it a trend, because I think sandbag training has the potential for much more longevity.  I think this for a few different reasons.  Among other things, sandbags are durable, portable, extremely versatile and there is a bag to literally accommodate any strength range.  Yes, I said ANY strength range.  You can literally push, pull, toss and drag them in limitless movement variations.  Use them for developing strength, conditioning, power, endurance, agility and coordination.  What can I say….we’re big fans of sandbag training at Hybrid Fitness.

One of the exercises I like to impose on my unsuspecting clientele is the Sandbag Clean.  It requires the perfect balance of strenght, power, corrdination and focus.  It works multiple joints and muscles simultaneously and really gets the heart pumping.  Are you convinced yet?  If not, you’ll have to try it for yourself and see what I mean.

  • Stand in front of a sandbag with your weight evenly distributed on both feet and knees slightly bent.
  • Keeping your back flat, bend at the hips and knees and reach down to grab the sandbag.
  • Keeping head up and back flat, explosively stand erect by pushing the ground away with your legs as you simultaneously pull / clean the sandbag up in front of your body and catch it at shoulder height.
  • Your knees should be bent to approximately a 1/4 squat position during the catch phase.
  • Lower the sandbag to the starting position.

Here’s the breakdown of what the sandbag clean looks like:

Sandbag Clean "start"

Sandbag Clean "start"

Sandbag Clean "middle"

Sandbag Clean "middle"

Sandbag Clean "finish"

Sandbag Clean "finish"

Sometimes, pictures just aren’t enough..so here’s a video showing the clean in real time.  It also comes with a pulldown exercise description, too. (click the link or the graphic to view the video)


We don’t sell our own sandbags so if you’re looking to pick some up, we suggest you go here.

Got questions?  Post them to the comments section and we’ll answer them ASAP.

Keep training hard!


P.S: You can view and create videos like the one above by utilizing the video exercise library and workout builder from Hybrid Fitness.  Join the community and see what the buzz is about.

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