Overview
The sandbag hang clean can be performed in the hang or high hang position, for this example I’ll be demonstrating the exercise in the hang position.
Teaching Points
- Start by holding sandbag just above the knees in the ‘hang’ position.
- Keep a neutral spine, core braced and chest proud.
- Drive down hard through the heels, explode your hips forward whilst simultaneously driving your elbows up high so that the sandbag reaches the sternum.
- This is a very explosive movement so it’s ok if the feet leave the floor during the upward phase.
- Pull the bag up high so it 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 with your shoulders packed down.
- Return the bag to the starting position.
Common Problems & Solutions
Error: Losing neutrality through the spine
Correction: Keep your chest proud and shoulders down and packed.
