Buzz
This exercise is all about fun and functionality. For the best experience, ensure your sandbag has handles or enough loose material for a secure grip. (Pro tip: keep your nails trimmed.) We’ll be focusing on sandbag cleans.
A 'clean' refers to lifting a weight from the ground to shoulder level. Historically, some lifters used a technique called Continental style, bouncing a barbell up their legs and torso to shoulder height, while others aimed for a seamless, single-motion lift. Over time, the term 'clean' has evolved to describe any method of moving a weight from the floor to shoulder height. This can be done with barbells, kettlebells, or even sandbags.
In this case, we’re focusing on a movement akin to a barbell power clean. You’ll explosively lift the weight off the ground by standing up, then bend your knees to position yourself underneath it, using your arms to catch it. While I’m not an expert, I can manage this. Here’s a demonstration of me performing five reps with my 50-pound sandbag:
This is a high-intensity movement, and with a heavy sandbag, even five rapid reps can be exhausting. I suggest performing these in intervals: a few cleans, followed by a short break, and then repeating the cycle.
The clean positions you in the same zercher stance, ideal for carries (as discussed last week). Lift the bag, carry it for a while, then drop it and begin again.
Now that you’re familiar with various sandbag exercises, try combining them. Choose a few movements—cleans, presses, carries, squats, or any you prefer—that take about 15 to 30 seconds each. Set a timer to beep every minute and perform your sequence with each alert. Alternatively, challenge yourself to complete a set number of reps, like 100 cleans, and see how long it takes. Be inventive and enjoy the process.
