The most challenging part of the sandbag snatch is timing the punch at the top of the movement correctly so that you prevent the sandbag from flopping over the top and stressing the wrist flexors.The trick is to perform a high high-pull, then when the bag reaches the level of the top of the head punch vertically fast.
- Stand with your feet slightly wider than shoulder width apart.
- Start with the sandbag 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 and keep the core braced.
- Drive down hard through the heels, explode your hips forward and squeeze the glutes. (Your feet can leave the floor during the explosive hip drive motion).
- Once the bag has passed your knees drive your elbows up high so that the sandbag forcefully moves upwards.
- When the bag reaches the level of the top of your head punch vertically and lock out the arms and your shoulders, let the bag gently roll over onto the back of the wrists. Note: The faster you punch the less chance there is of the bag flopping on the back of the wrists.
Common Problems & Solutions
Error: Allowing the bag to flop over the top and hit the back of the wrists.
Correction: When the bag reaches the level of the top of your head, quickly punch your hands vertically.