Moves/sandbag clean to thruster to back squat

sandbag clean to thruster to back squat

ID: 966

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Exercise Type:
Lower Squat
Contraindications:
Knee Problems, Wrist Problems
Equipment:
Floor Based, Kettlebell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Quality of movement always takes priority over speed or load.
  2. 2. Keep chest tall by driving elbows down on a goblet or front squat variation.
  3. 3. Break at hips and knees simultaneously to initiate the descent.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.