The sandbag lends itself perfectly to the half-moon snatch which is an excellent movement for developing core strength in multiple planes.

Teaching Points

  1. Stand with your feet shoulder width apart.
  2. Start with the sandbag placed vertically on the outside of your foot.
  3. Keep a neutral spine, hinge at the hips whilst looking forward and down (at the horizon).
  4. Grasp the sandbag with the two wide handles and keep the core braced.
  5. Drive down hard through the heels, explode your hips forward and squeeze the glutes.
  6. Simultaneously drive the elbows upwards, bringing the bag over the top of your head and down the other side.
  7. Repeat the movement.

Common Problems & Solutions

Error: Lifting through the upper body.
Correction: Focus on creating the force through the hip drive.