Sandbag Squat Clean

Summary

The sandbag squat clean is a dynamic full body exercise which develops full body power and lower body strength.

The squat clean is a complex movement which has a higher degree of difficulty then it may initially look. It involves the biggest range of motion of all clean exercises and works pretty much all muscle groups.

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Steps

Begin in bent over deadlift position

  • Bag on feet against shins and using either parallel or lateral handles (over grip).
  • As you come up, use hip thrust and high pull
  • Clean the bag by simultaneously dipping down and scooping into Zercher hold
  • Catch and lower down into Zercher squat, then come up

Key points:

  • At the point which the sandbag is on the rise and is weightless that is when you dip down by throwing your hips back again in a fast motion.
  • Avoid rounding of the back and catching with weight so that the force is coming onto front of feet.