Sandbag Power Clean

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The sandbag Power clean workout is designed to primarily target the Quads and Glutes.

It involves lifting the sandbag from the ground to shoulder height in one explosive movement.

This exercise effectively engages the major muscle groups without overemphasizing secondary muscles.

Stand with your feet shoulder-width apart, toes pointed slightly outward.
Place the sandbag on the ground in front of you, between your feet.
Lower your body into a squat position, bending at the knees and hips.
Reach down and grasp the sandbag with both hands, palms facing towards you.
Drive through your heels and explosively extend your hips and knees, pulling the sandbag up towards your shoulders.
As the sandbag reaches your shoulders, drop into a partial squat and catch the sandbag on your shoulders, keeping your elbows high and chest up.

Start with the sandbag on the ground, feet shoulder-width apart, and grip the handles firmly.
Engage your quads and glutes by keeping your chest up and your back straight throughout the movement.
Initiate the power clean by explosively extending your hips and knees, driving the sandbag upwards.
As the sandbag reaches chest height, quickly drop underneath it and catch it on your shoulders, using your quads to absorb the impact.
Ensure a smooth transition by keeping the sandbag close to your body throughout the movement.
Finish the exercise by standing up tall, squeezing your glutes, and fully extending your hips.