Sandbag Clean for Power Development

The sand bag is a great tool to integrate into your strength and conditioning program for power development. Certain exercises such as power cleans are extremely technical and difficult to teach in a short period of time. However, the sandbag  clean is relatively simple to teach and retains the benefits of integrating triple extension,which is basically an explosive jump, with the added benefit of challenging the athlete’s core stability.

A couple of cues to make sure you are doing these correctly.

1.The start position is your basic dead-lift position. Make sure your low back is flat and your mid-back is tight.

2.Drive through the hips and explosively shrug your shoulders and finish off catch phase.

There are a couple ways to catch the bag. You can rotate the bag as the shown in the video below

or you can literally get under the bag and catch it.

Try them both and see which one you prefer.

As a side note  I recommend that you check out Mark Rippetoe’s book Starting Strength. Its a great instructional resource  how to dead-lift correctly as well teaching other barbell lifts.

Train Hard!

Shyam

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