Sandbag Hang Clean

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The sandbag Hang clean workout primarily engages the Shoulders. The sandbag’s weight challenges stability without overemphasizing secondary muscles.

Stand with your feet shoulder-width apart, toes pointing slightly outward, and the sandbag on the floor in front of you.
Squat down and grab the sandbag with an overhand grip, hands slightly wider than shoulder-width apart.
Keeping your back straight and chest up, explosively extend your hips and knees, pulling the sandbag up to your shoulders.
As the sandbag reaches your shoulders, quickly drop under it by bending your knees and hips, catching the sandbag on your shoulders in a front squat position.
Stand up by extending your hips and knees, pushing the sandbag overhead to finish the exercise.

Start with a light sandbag to get the hang of the movement and gradually increase the weight as you progress.
Engage your shoulders by keeping them pulled back and down throughout the exercise, maintaining a strong posture.
As you lift the sandbag, explode through your hips and use the momentum to bring the sandbag up to your shoulders.
Remember to catch the sandbag in a front rack position, with your elbows high and in line with your shoulders.
Keep your core tight and your back straight throughout the movement to avoid any unnecessary strain or injury.
Focus on a controlled descent, lowering the sandbag back down to the starting position while maintaining proper form.
Practice proper breathing techniques, inhaling deeply before the lift and exhaling forcefully as you bring the sandbag up.