FULL BODY · COMPOUND
Sandbag Clean
A loaded sandbag movement that brings the bag from the floor to a front carry position.
Primary musclesGlutes, Hamstrings
Secondary musclesShoulders, Core, Forearms
EquipmentSandbag
DifficultyIntermediate · Loaded Pull
How to perform
- Set the bag close and hinge into position.
- Drive through the hips to lift it upward.
- Receive it securely against the torso and reset.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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