Sandbag Clean
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Sandbag
HOW TO PERFORM
- Stand over the bag with the feet about shoulder width and the bag between your feet.
- Hinge down with a flat back and grip the bag by the handles, or underneath its body if it has none.
- Stand up to bring the bag to the thighs, then drive the hips through hard to throw it up the body.
- As it rises, pull the elbows up and drop them quickly under the bag so it lands in your arms against your chest.
- Stand tall with the bag held, then let it drop back to the floor between your feet and reset.
FORM TIPS
- There is no rigid bar to pull against, so the hips do the lifting and the arms only guide the bag.
- Keep the bag close the whole way. A bag that swings out in front pulls you onto your toes.
TARGET MUSCLES
Primary
- Traps
- Glutes
- Hamstrings
Secondary
- Lower Back
- Quads
- Shoulders
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.