Sandbag Power Clean And Press

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The sandbag power clean and press workout is designed to primarily target the quads, glutes, shoulders, and back.

This workout utilizes the sandbag as a key tool, incorporating power cleans and presses to engage the targeted muscle groups.

While the sandbag also activates secondary muscles, the focus remains on the main muscle groups for an effective and efficient workout.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Place the sandbag on the ground in front of you, between your feet.
Bend your knees and hinge at your hips to lower down and grab the sandbag with an overhand grip.
Drive through your heels, extend your hips, and explosively lift the sandbag up to your shoulders.
Press the sandbag overhead by extending your arms, keeping your core engaged and your back straight.
Lower the sandbag back down to your shoulders and then to the ground. Repeat the exercise for the desired number of repetitions.

Start with the sandbag on the ground, feet shoulder-width apart, and grip the handles with an overhand grip.
Engage your quads and glutes as you explosively lift the sandbag up, extending your hips and knees.
As the sandbag reaches chest level, quickly transition into a front squat position, keeping your core tight.
Press the sandbag overhead, fully extending your arms, and engage your shoulders and upper back.
Lower the sandbag back to your chest, maintaining control, and return to the starting position.
Repeat the movement, focusing on the proper form and engaging the targeted muscle groups for maximum results.