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Upper Legs · Weighted
Sandbag Cleans
Sandbag Cleans is an intermediate compound strength exercise that works the glutes (upper legs), with the traps, biceps and core assisting. It needs a weighted. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 7.3 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Weighted
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Glutes
- Hamstrings
Secondary muscles
- Traps
- Biceps
- Core
How to do Sandbag Cleans
- Stand over a sandbag with your feet hip-width apart.
- Hinge at your hips and grab the sandbag by its sides or handles.
- Drive your hips forward explosively and pull the bag up to your chest.
- Catch it close to your body, lower it and repeat.
Form tips
- Keep your back flat at the start.
- Pull the bag up close to your body.
Sandbag Cleans alternatives
More glutes exercises
Sandbag Cleans FAQ
What muscles does Sandbag Cleans work?
Sandbag Cleans mainly works the glutes in the upper legs. The traps, biceps and core work as secondary muscles.
What equipment do you need for Sandbag Cleans?
You need a weighted.
How many sets and reps of Sandbag Cleans should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Sandbag Cleans good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Sandbag Cleans burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Sandbag Cleans?
Other exercises for the glutes include Single Kettlebell Deadlift, Kettlebell Single Leg Glute Bridge Pullover, Kettlebell Swing (Version 2) and Barbell Sumo Deadlift.
For developers
Use Sandbag Cleans in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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