The dead clean press with sandbag is a compound exercise that targets various muscle groups, including the shoulders, back, legs, and core. Here are step-by-step instructions for performing the dead clean press with a sandbag:
Video Instructions on How to Do a Dead Clean Press with Sandbag
Equipment Needed:
- Sandbag
- Adequate workout space
Instructions:
- Set Up:
- Start by placing the sandbag on the ground in front of you.
- Stand with your feet shoulder-width apart.
- Ensure that your back is straight, and your core is engaged.
- Deadlift the Sandbag:
- Bend at your hips and knees, keeping your back straight, and reach down to grab the handles or sides of the sandbag.
- Your hands should be slightly wider than shoulder-width apart.
- Lift the Sandbag:
- Lift the sandbag by driving through your heels, extending your hips and knees simultaneously.
- Keep the sandbag close to your body as you stand up, maintaining a neutral spine.
- Clean the Sandbag:
- As the sandbag reaches hip height, explosively pull it towards your chest.
- Engage your hips and shoulders to bring the sandbag up, “cleaning” it to the front of your body.
- Front Rack Position:
- Catch the sandbag at your chest with your elbows pointing forward and your palms facing upward.
- Your upper arms should be parallel to the ground, and the sandbag should be resting on your fingertips.
- Press the Sandbag:
- From the front rack position, press the sandbag overhead.
- Fully extend your arms while keeping your core tight and maintaining a stable lower body.
- Lower the Sandbag:
- Bring the sandbag back down to the front rack position with control.
- Lower to the Ground:
- With control, lower the sandbag back to the ground using the same hip hinge motion you used for the deadlift.
- Repeat:
- Perform the dead clean press for the desired number of repetitions.
- Ensure proper form throughout the exercise to prevent injury.
Tips:
- Focus on maintaining a neutral spine throughout the movement.
- Engage your core to stabilize your body during the press.
- Use an appropriate weight for your fitness level, gradually increasing as you become more comfortable with the movement.
As with any exercise, it’s crucial to prioritize proper form over heavy weights. If you’re new to this exercise, consider seeking guidance from a fitness professional to ensure you’re performing it correctly.
