In this post:
- how to apply the olympic lifting clean technique to the sandbag.
- a unconventional tool for metabolic conditioning.
Hey it’s Nick Ortego here. I’m going
to show you how to use an exercise
called the clean with the sandbag. It
comes from Olympic lifting but with the
sandbag it’s a little more unstable. It’s
a good overall conditioning exercise
good for general physical preparedness,
just all-around conditioning of the body.
This is The Ultimate Sandbag. What I
like about this model is it has handles
which is useful. It also has some little
tabs on the side that can be useful as
well. The little tabs work your grip
more in the way that a traditional
sandbag would. The handles allow you
to gain a little bit of a grip advantage.
Either way is good but if you want to
work your grip more you’re going to go
with the tabs on the side, kind of soft
but strong. What you want to do is
first always learn how to pick things up
off the floor without rounding your spine.
Hip hinging is what it’s called, so if
you can’t get to the floor, if you can’t
get your hands close to the floor
without rounding your spine, go to work
on hip hinging. I’m gonna put a link in
the notes in the description of this
video so you can hone that in. Once you
have that it’s all a matter of picking
up the sandbag or whatever you’re
picking up off of the floor. Once it’s
about to pass your knees start to use
body momentum. Triple extension knees
hips and ankles extend, shoulders rise
and then you sink underneath. I’ll
show you first with the handles these
handles are placed with the palms facing
there’s also some handles where
your hands are parallel with each other.
Start to lift it, my hands are
about to pass’ my knees bring it up then
squat underneath so it’s a coordinated
pull with all the muscles of the lower
and upper body and then a dip of the
hips arms go forward to squat underneath.
It looks kind of like this you want to
see it with the flaps on the side
requires a little more grip strength
this is what it looks like.
Give that a try. If you get any benefit from it
leave a comment below. If you’d like to get
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Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel