Zach Even-Esh Shares some of his stuff from the Underground Strength Manual.
My favorite sandbag exercise is bar none, the Sandbag Power Clean.
Nothing like gripping and ripping into a sandbag to develop nasty hand and grip strength and full body power.
Squat over your sandbag and assume the bottom position of the squat:
flat back
chest high
Grab the sandbag and rip it straight up. You want to try to get the bag air born. Catch with your arms under the bag and make sure you stand straight up.
Squat the bag down rather than dropping it.
This saves wear and tear on the bag and gives extra work to your lower body.
Try hitting the sandbag power clean for 5 x 5 reps first in your workouts.
Don’t fear the heavy bags. It’s the wrestling of the bag that really tests your physical and mental drive.
See the video below….
You don’t have to dip under the bag as David Ellis does in this video. You can try to pull the bag faster to get it higher.
Kill it!
--Zach—
For the ultimate collection of Underground Sandbag Training go to http://UndergroundStrengthManual.com
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