Sandbag Clean & Press
The Sandbag Clean & Press involves picking a sandbag from the floor and pressing it overhead, a raw full-body functional exercise.
Updated
Introduction
The Sandbag Clean & Press uses an unstable sandbag as load. Unlike barbells, the sandbag has no fixed grip, forcing constant adaptation and recruiting more stabilizer muscles. A raw exercise simulating real-life movements.
Muscles Worked
Truly full body: quads, glutes, hamstrings, lats, traps, biceps, deltoids, triceps, core, grip.
Execution
- Deadlift pick-up, bear hug the sandbag.
- Clean to shoulder using hips.
- Press overhead.
- Controlled return to floor.
Protocol
- 4 x 8-10, 90 sec rest.
Target Audience
Intermediate. Excellent for real functional strength.
Diagrams and illustrations
Sandbag Clean & Press illustration
Functional / Strongman exercise targeting Full body.