One Arm Sandbag Cleans For Power by Nick Nilsson

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Heaving a sandbag up off the floor with one arm and catching it is basically this exercise. It's not fancy but it's a GREAT way to build power through your whole body.

To do this one, obviously, you'll need a sandbag...

 

I have a 70 lb (medium) bag that I'm using for this exercise - got mine directly from the same source we carry them from on the Staley Store here (Coach Josh Henkin). These bags are awesome and highly recommended!

Click here to read a full review of sandbag training...
(opens in a new window)

Anyway, this exercise uses the big single strap.

Stand in front of the bag and grab that strap with one hand.

Now squat down a bit, bend your arm a bit and lock it into position

Now ACCELERATE the bag off the floor using leg and back power. This is NOT an arm exercise. Your arm is what connects your body to the bag - that's it. This exercise is about generating power through your lower body and bringing the bag along for the ride.

Heave the thing up as high as you can get it, using additional power from your arm as you get it up near the top (this is just the icing on the cake to try and squeeze as much height out of the clean as possible).

Then quickly get both arms underneath the bag and catch it.

Set it down on the floor then grab the strap with the other hand. Same form on the other side now. Squat down.

Heave the bag up using lower body power.

Use arm power near the top.

Get your arms under and catch it.

The cool thing is, the worst thing that can happen if you miss the catch and drop the bag is nothing at all.

This is an excellent power-building exercise. It's also hits the core very differently because you're running all the power through just one side at a time.


Submitted by DMorgan on Tue, 06/09/2009 - 7:34pm.

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