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Sandbag Exercise: Clean

Sandbag Exercise: Zercher Clean

September 14, 2014
Updated May 15, 2020

Summary

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.

Onnit Academy
Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.

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