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ground to shoulder
Sandbag Clean to Shoulder
Search GoogleSandbag Clean to Shoulder is a advanced ground to shoulder exercise using sandbag. It primarily trains glutes and hamstrings and back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- glutes, hamstrings, back
- Secondary
- quadriceps, shoulders, arms, core
- Equipment
- sandbag
- Mechanic
- compound
Setup
- — Prepare the turf lane and clear the movement area.
- — Set your stance, grip, and starting position before beginning sandbag clean to shoulder.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Brace before lifting, extend through the hips, and guide the sandbag close to the body onto one shoulder without twisting.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the ground to shoulder.
- — Brace before lifting, extend through the hips, and guide the sandbag close to the body onto one shoulder without twisting.
- — Complete the movement with the same control and range on both sides.
Progressions
- — Loaded or slower-tempo sandbag clean to shoulder
Regressions
- — Supported or reduced-range sandbag clean to shoulder