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Sandbag Floor Pull to Squat Snatch Finish

AdvancedStrengthTier T4

You grip a sandbag on the floor from a squat. You stand tall with straight arms, then jump and drive your hips and knees to full extension as you bring the bag up. You then lower it back to the floor.

Targets: Hip
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man squatting over a sandbag on the floor, gripping a handle at each end with his back straight.

    Step 1 of 4

    Squat down and grip the sandbag by its two end handles, keeping your back straight.

  2. The same man standing tall, hips and knees fully extended, arms straight and the sandbag held close to his body at hip level.

    Step 2 of 4

    Keeping your arms straight, drive through your hips and knees to a standing position, lifting the sandbag close to your body.

  3. The same man in a squat, thighs parallel to the floor, arms straight overhead holding the sandbag slightly behind his head.

    Step 3 of 4

    Pull the sandbag up and above your head with straight arms while dropping into a squat, until your thighs are parallel to the floor; hold until controlled.

  4. A man squatting over a sandbag on the floor, gripping a handle at each end with his back straight.

    Step 4 of 4

    Squat down and grip the sandbag by its two end handles, keeping your back straight.

Safety Information

Keep the sandbag close to the body throughout the floor lift, the jump, and the overhead pull, never letting it drift away from the torso; that adds an uncontrolled lever arm to the low back and shoulders. Choose a sandbag load light enough that a full overhead squat catch can be controlled without buckling at the knees or losing balance. Stop and lower the sandbag to the floor with control if any kind of pain, pinching, sharp discomfort, or a loss of balance is felt at any point in the floor lift, the jump, the overhead pull, or the squat catch for this specific exercise. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.