The sandbag heel clean is excellent for athletes and clients that require greater speed development.

Teaching Points

  1. Stand with your feet slightly wider than shoulder width apart or wide enough to place the bag back between the heels.
  2. With the bag placed behind your heels, hinge at the hips whilst looking forward and down.
  3. Keep the chest proud, shoulders packed and back flat.
  4. Grasp the sandbag by the handles, brace the core and keep a neutral spine.
  5. Drive down hard through the heels, explode your hips forward and squeeze the glutes.
  6. Pull the bag through the legs until it reaches chest level, then quickly drop your elbows under the bag and catch it on the sternum.
  7. Your elbows will be tight to the body and pointing down with your shoulders packed down.
  8. Repeat the movement.

Common Problems & Solutions

Error: Rounding out the back at the bottom of the movement.
Correction: Keep the hips down, chest up and back flat.