Moves/sandbag cleans

sandbag cleans

ID: 967

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Exercise Types:
Total Quadruped, Upper Push
Contraindications:
None
Equipment:
Floor Based, Wall Based
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe into the back of the rib cage to maintain core pressure without flaring ribs.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Move slowly and deliberately; speed hides compensations in this position.
  4. 4. Knees track directly under hips and hands directly under shoulders at the start.

Regression:

Reduce the lever arm — keep limb extensions shorter until the base position is stable.

Progression:

Add a perturbation (partner tap) or unstable surface to increase reactive demand.

Common Problems:

Head drooping — keep eyes looking down and slightly forward to maintain cervical neutral.