Sandbag Hang Power Clean

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The sandbag Hang power clean workout primarily targets the quads and glutes.

This exercise involves lifting the sandbag from a hanging position, using explosive power from the legs.

While it also engages secondary muscles, the focus remains on developing strength and power in the targeted areas.

Stand with your feet shoulder-width apart, toes pointing slightly outwards.
Place the sandbag on the ground in front of you, between your feet.
Bend your knees and hinge at the hips, keeping your back straight, to grip the sandbag with both hands.
Engage your core and lift the sandbag off the ground, extending your hips and knees simultaneously.
As the sandbag reaches your mid-thigh, explosively shrug your shoulders and pull the sandbag upwards, keeping it close to your body.
Rotate your elbows around and underneath the sandbag, catching it on the front of your shoulders in a racked position.

Start with a shoulder-width stance, gripping the sandbag handles firmly.
Initiate the movement by explosively extending your hips and knees, driving the sandbag upward.
Keep your back straight and core engaged throughout the exercise to maintain proper form.
As the sandbag reaches shoulder height, quickly drop under it, catching it on your shoulders.
Focus on pushing through your quads and glutes to generate power and lift the sandbag.
To improve form and engage the targeted muscles, practice this exercise with lighter weights before progressing to heavier loads.