Moves/sandbag burpee clean

sandbag burpee clean

ID: 963

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Exercise Type:
Dynamic
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. React with the whole body; arms help transfer energy and maintain control.
  2. 2. Land softly — bend at ankles, knees, and hips to absorb impact.
  3. 3. Rest between sets is active recovery; shake out the legs, do not freeze.
  4. 4. Keep knees soft at all times; stiff knees on landing increase joint stress.

Regression:

Reduce range of motion — smaller hops, shorter shuffles — until the landing pattern is safe.

Progression:

Add a loaded carry or band resistance to increase the metabolic and strength-endurance demand.

Common Problems:

Arms not pumping — cue the arms to drive in opposition to create rhythm and reduce leg fatigue.