Which muscles does the sandbag clean work?

The sandbag clean mainly works your full body. It also involves your glutes and back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sandbag clean in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sandbag Clean: how to do it and muscles worked

The sandbag clean mainly works your full body, with help from your glutes and back. You need a sandbag.

Muscles worked

Main

Full body

Helping

How to do the sandbag clean

1
Stand over a sandbag with feet shoulder-width apart. Squat down, grip the bag with both hands, keep your chest up and back flat.
2
Explosively stand, pulling the bag up your body with a hip drive and shrug, then drop under it and catch it against your chest in a quarter squat, arms wrapped around it.
3
Stand tall, then lower the bag back to the floor with control by hinging. Breathe in before each pull and out as you stand.

Form tip: Let your hips do the pulling and keep the bag close to your body. Do not round your back when lifting from the floor.

Common questions

Which muscles does the sandbag clean work?: The sandbag clean mainly works your full body. It also involves your glutes and back.
What equipment do I need for the sandbag clean?: You need a sandbag.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sandbag clean in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More full body exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.