← EXERCISE LIBRARYConditioning
Sandbag Clean
Pull the bag from the floor into a bear-hug rack on the chest. Cleaner and more repeatable than shouldering, which makes it the workhorse for cycled sets.
- 01Hinge with a flat back and grip the bag by the handles or under the body of the bag.
- 02Pull it to the thighs, then drive the hips forward hard.
- 03As the bag rises, drop the elbows under and catch it high on the chest in a bear hug.
- 04Stand tall with the bag squeezed to the sternum and the ribs down.
- 05Hinge and return the bag to the floor, then repeat without resetting your stance.
- 01Pull it to the hips, then throw the hips at it.
- 02Elbows dive under and catch high.
- 03Ribs down when you stand.
- 01Catching the bag low on the belly, which forces a second grinding pull to get it into position.
- 02Starting with hips too high, which turns the first pull into a stiff-legged lift.
- 03Dropping the bag from the chest without hinging, which repeatedly hammers the lower back on the reset.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.