Exercise Technique Series - The Sandbag Clean

This is the first in a series of posts aimed at teaching and improving your technique in a variety of the key exercises that we use at Sandbag Fitness.

The Sandbag Clean


The Sandbag Clean (and it’s derivatives - the Sandbag Power Clean and the Sandbag Hang Clean) is one half of the Olympic Lift, the Clean and Jerk. It is also the standard technique for getting your sandbag, or any other weight, from the ground to chest height.

Technique

• Start as you would for a Sandbag Deadlift, with your feet slightly under the bag 
• Set yourself ready 
• Lift the bag from the ground and, as it gathers some momentum, explosively pull the bag upwards 
• Try to use the power generated through your hips to do most of the work 
• As the sandbag travels upwards prepare yourself to catch 
• Do not throw the bag upwards, keep hold of it, it should become almost weightless 
• Catch the bag with a Zercher grip or at either end of the sandbag 
• Descend into a Squat 
• Return back to standing as though coming out of a Sandbag Front Squat 
• Return the bag to the ground in a fluid movement 

Variations

• A Sandbag Power Clean is the same except you do not squat as part of the lift 
• A Sandbag Hang Clean is the same except the sandbag is pulled from mid thigh instead of from the ground

All images and text taken from The Complete Guide To Sandbag Training (available on Kindle and All Other Formats)

Todays Workout - Tabata Sandbags for Super-Conditioning!

Complete the following exercises in a Tabata interval style i.e. 20 seconds of work followed immediately with a 10 second rest period. Repeat for a total of 4 minutes (8 intervals). Take a 1 minute rest between each exercise.

Sandbag Power Cleans
Sandbag Front Squats
Sandbag Push Jerks
Sandbag High Pulls

Aim to complete an equal number of repetitions in each subsequent interval.

Men aim for a 30kg sandbag; women aim for 15kg.

To make timing easy, I'd recommend getting a Gymboss Interval Timer

Add your performance (total reps per exercise) to the comments.

Train hard!

Todays Workout - Running On Empty

400m run

25 Sandbag Back Squats

25 Sandbag High Pulls

25 Press Ups

Repeat for a total of 4 rounds.

Complete as quickly as possible and record your time.

Men aim for a 30kg sandbag; women aim for 15kg.

Train hard!

And if you start feeling uncomfortable in the last couple of rounds then consider Cliff Young, the remarkable australian farmer who turned up to compete in the Sydney to Melbourne Ultra Marathon in overalls and work boots. Unbelievably he went on to win it...by a margin of 2 days! 

I need your help...

In a moment of madness (or genius?!) I'm currently offering the Kindle version of The Complete Guide To Sandbag Training for just $2.99/£1.90!!

This very, very special offer is unlikely to be repeated so get a copy now while you can.

Why am I doing this?

The Kindle version has only just been released and I really need your help - would you consider leaving a review for me?

It'll only take a couple of minutes and I would seriously appreciate it:

http://amzn.com/B007UOZHA2

Many thanks,

Matt

My Affiliate Programme is now LIVE!

For those of you who've enjoyed The Complete Guide To Sandbag Training, I'm now offering you the chance to make money by promoting it to your friends, family and followers.

And we've just had the eBook converted to Kindle and ePub formats - meaning that there are now more ways that ever for people to enjoy the guide. And for a limited time I'm giving 25% off the Kindle  and ePub versions with the code: sandbagkindle25

Check out the new versions here

Or you can get the Kindle version direct from Amazon (no sale on that one though I'm afraid!).

Get the Kindle version from Amazon

I'm passionate about sandbag training and love seeing the sandbag training community grow. The Complete Guide To Sandbag Training is my way of getting the message out to more people. The affiliate programme is a simple sign up process, after which you'll be given a unique affiliate code that you can then use to start promoting the eBook. 

And the best news? You get 50% commission on each and every sale you make.

The affiliate programme is supported by a full range of Banner Ads like the ones below. You'll also get a Marketing Image Pack and a guide on how to best promote the product.

Click this link to sign up to the affiliate programme

Todays Workout - Strongman

Another workout from The Complete Guide To Sandbag Training.

Sandbag Deadlift: 5X5

Sandbag Back Squat: 5X5 

Sandbag Push Jerk: 3X5 

Sandbag Shouldering: 3X10

Aim to work up to a max weight in each exercise.

Add your performance to the comments.

Train hard!

And here's Žydrūnas Savickas showing why he's one of the best strongmen of all time:

Todays Workout - Run Riot

Todays workout is direct from The Complete Guide To Sandbag Training eBook:

Sandbag Hill Sprint (sprint up a 40-60m hill carrying a sandbag). 10 Sandbag Floor Press at the bottom of the hill. As many rounds as possible in 20 minutes.

Men aim for a 25kg sandbag; women aim for 12.5kg.

And for those of you who don't yet have a copy you can get yourself 50% off for the next 48 hours!

Head here and enter the code mmmsandbag50 just before you checkout to get the discount...I'm so good to you guys!

GET YOUR COPY NOW