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Sandbag Exercise: Clean

Sandbag Exercise: Zercher Clean

Written by
September 14, 2014
Updated May 15, 2020


The Sandbag Zercher Clean is one half of the Olympic Lift, the Clean and Jerk. It is also the standard technique for getting your Sandbag, or any other weight, from the ground to chest height. The Sandbag Zercher Clean develops hand and grip strength as well as full body power.

Exercise Steps

Step 1:  Start with your feet slightly under the Sandbag.

Step 2: Lift the Sandbag from the ground using the handles and, as it gathers some momentum, explosively pull the bag upwards. Try to generate power through your hips.

Step 3: As the Sandbag travels upwards, prepare yourself to catch.

Step 4: Catch the Sandbag with a Zercher grip.

Step 5: Return the Sandbag to the ground in a fluid movement.

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