1 - Stand with your feet about shoulder-width apart and the sandbag on the floor in front of you.
2 - Hinge at the hips and bend your knees to grip the sandbag securely while keeping your back flat and chest up.
3 - Drive through your legs and hips to lift the sandbag explosively, pulling it upward close to your body.
4 - As the sandbag rises, quickly rotate your elbows underneath and catch it at the front of your shoulders or upper chest in a stable front-rack position.
5 - Brace your core, slightly bend your knees, then drive through your legs and press the sandbag overhead until your arms are fully extended.
6 - Lower the sandbag back to the front-rack position under control, then return it to the floor if performing repeated cleans.
7 - Repeat for the desired number of repetitions while maintaining a neutral spine and controlled breathing.
