Sand Bag Power Clean
Olympic Triple ExtensionbilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Full Body
Primary Goal
Ballistic
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Instructions & Biomechanical Cues
Hold sand bag with overhand grip. From floor with chest straight up, perform a quick ""dip"" into the hips and explode up through the ground by ""jumping"" and extending the hips, knees, and ankles. Simultaneously pull the sand bag up by leading with the elbows. Once the sand bag passes your hips, ""sit"" quickly and flip hands and elbows underneath the sand bag by ""tucking' you elbows. Catch in the upright position. Drop down and repeat.",
