A similar movement to the shoulder press but a little more dynamic. The sandbag push press incorporates a slight dip in the knees followed by an explosive drive through the legs to power the bag overhead. This knee drive will allow the lifter to press heavier weights overhead than the standard shoulder press.

Teaching Points

  1. Clean the bag into the rack position.
  2. Keep your core braced, shoulders packed down, glutes tight and feet rooted to the floor.
  3. Engage the lats, quarter dip down, then instantly drive upwards with the legs extending the hips as you press the bag vertically in one seamless movement.
  4. Stabilize the shoulder and contract the triceps so the arms are straight, put your head ‘through the window’ at the top of the movement so that the bag finishes directly over the head.
  5. Engage the lats and lower the sandbag down under control and pull it back into the ‘racked’ position.

Common Problems & Solutions

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.