Overview
The sandbag clean and press is a hybrid exercise and combines the power clean with the military press. To successfully perform this movement you will need to follow the teaching points of both movements and remember to take an extra breath when you’re in the rack position.
Teaching Points
- Stand with your feet slightly wider than shoulder width apart.
Start with the sandbag on the floor as close to your feet as possible. - Keep a neutral spine, hinge at the hips whilst looking forward and down (at the horizon).
- Grasp the sandbag with two hands keeping your core braced.
- Drive down hard through the heels, explode your hips forward and squeeze the glutes.
- Once the bag has passed your knees drive your elbows up high so the bag reaches chest level, then quickly drop your elbows under the bag and catch it on the sternum.
- Your elbows will be tight to the body and pointing down and your shoulders packed down.
- Engage the lats and press the sandbag vertically, keeping the forearms vertical and the wrists fixed throughout.
- Straighten the arms, stabilize the shoulder and contract the triceps so that the arms are straight.
- Put your head ‘through the window’ at the top of the movement.
- Engage the lats and lower the sandbag under control and pull it back into the ‘racked’ position
Common Problems & Solutions
Error: Lifting through the lower back.
Correction: Ensure you drive through the hips.
Error: The sandbag being in front of the body at the top of the movement.
Correction: Put ‘your head through the window’ as you lock out your arms.
