Moves/sandbag burpee to shoulder clean

sandbag burpee to shoulder clean

ID: 964

No video uploaded

Exercise Types:
Upper Pull, Lower Step
Contraindications:
Wrist Problems, Knee Problems
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  2. 2. Lead the movement with elbows driving straight down, not flaring back.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.
  4. 4. Initiate from the shoulder blades, not from the biceps.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Increase grip difficulty: towel grip, thick bar, or single-arm progression.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.