Out of the endless sandbag exercise possibilities, there are three exercises that are crucial for developing your grip strength, mid-line stability as well as providing you with a massive ROI. The sandbag clean, Zercher squat and get-up are those BIG 3.

Once you've read through each of the brief descriptions of these sandbag exercises, check out the video at the bottom to really drive each movement home. We recommend you start putting in to your programming as soon as possible. And, as always, have fun with these exercises! Feel free show us how you performed your sandbag exercises or drop us a line with any questions you may have.


1. SB Clean
This exercise teaches the lifter to generate power. It starts just like a Deadlift. Back flat, midline tight, and arms locked out. By quickly extending your hips and driving your feet through the ground, pop the sandbag up and drop into a receiving position to catch the bag.

2. Zercher Squat
This exercise is great for midline control, building leg strength and requires that you maintain proper posture while squatting, which will keep you safe and efficient. Support the sandbag with your arms forming a "basket" in front of you with palms facing up. The sandbag should be placed in the crooks of your elbows as you engage your lats in order to keep the bag close to your body as you perform your reps.

3. Get Up
This exercise can be performed any number of ways, but we encourage that as you start out, that you take it slow, hit each progression with intention and find good positions throughout the entire range of motion. When done in this fashion, the sandbag get-up recruits nearly all major muscle groups with the completion of just one rep. To say that there's a big return on investment with this movement would be an understatement.

Complex Of the Week #4

It's been a while since we've posted a COW, so we are going to throw it at you right off the bat!

You'll find that this complex makes you earn the opportunity to hit the final 6 front squats....and once you're there....you're not sure you want to be there anymore. Here it is:

COW #4

Complete 5 Sets of :

  • 1 Power Clean
  • 3 Hang Power Cleans
  • 2 Push Press
  • 6 Front Squats

As always, this complex needs to be done in an unbroken set. I would recommend starting very light so that you can get a good vibe on what this complex is all about. Once you get that first set under your belt, move into some heavier weights based on how it feels. By the last set you should be nervous about whether or not you're going to make it through all 12 reps.

This is not the highest quality video, and for whatever reason the first power clean was cut off, but I think this still serves the purpose and gives you an idea of what it should look like. Have fun with this one and kick this week off with a bang!