Legs · Medicine Ball
Medicine Ball Sandbag Clean
How to do the medicine ball sandbag clean, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Stand with the weight at your feet and grip it shoulder-width apart. Lift the weight by extending your hips and knees, then shrug and pull yourself under it to catch it in a front rack position. Stand up straight before lowering the weight.
- 1Feel your hips and legs driving the sandbag up to your shoulders in one powerful motion
- 2Keep your back flat and core tight to protect your spine
- 3Catch the bag close to your body with elbows under it
Common mistakes
- Avoid curling the sandbag with your arms; use your hips to propel it
- Don't let the bag swing away from you; keep it close
- Avoid rounding your back; maintain a neutral spine
Muscles worked
The medicine ball sandbag clean mainly works the quads and glutes, with the triceps, upper traps, upper abs, lower abs, hamstrings, front delts, upper chest, lats, lower back, calves, and side delts assisting.
- QuadsPrimary
- GlutesPrimary
- TricepsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- Upper ChestSupport
- LatsSupport
- Lower BackSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsMinor
- Lower TrapsMinor
- ObliquesMinor
Medicine Ball Sandbag Clean strength standards
See how your medicine ball sandbag clean ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM25 lb
Silvere1RM41 lb
Golde1RM55 lb
Platinume1RM77 lb
Diamonde1RM106 lb
Champione1RM125 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the medicine ball sandbag clean for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.