Exercise name: Clean and Press (with sandbag)

Exercise description

• The Setup and Clean

  • Stand tall: Place your feet hip-to-shoulder width apart with the sandbag on the floor centered between your feet.

  • Hinge and grip: Hinge back at your hips with a flat back and a tight core, and grab the handles or scoop your hands firmly underneath the body of the bag.

  • Explode up: Drive hard through your heels and extend your hips and knees powerfully, keeping the bag as close to your shins and torso as possible.

  • Catch the bag: As the bag floats up from your hip drive, drop slightly under it and rotate your hands to catch it resting across your fists and upper chest in a front rack position.

  The Press and Return

  • Brace your core: Stand tall with feet locked and squeeze your belly and glutes to keep yourself from leaning backward as you press.

  • Press overhead: Dip your knees slightly if you need momentum (push press) or press strictly, driving the sandbag straight up over the crown of your head until your arms lock out.

  • Lower and reset: Carefully lower the bag back down to your chest rack position, then hinge at your hips to guide it back down to the floor safely.

Technique that must be performed to count: Bag must start on the ground. Must rotate on the up lift to the top of hands. The bag must be lifted fully overhead with locked out arms.

# of repetitions before shooting: 5

Casual division modifier: Lighter weight, or less reps.

Exercise equipment needed: Weight bags.