Kettlebell Swings, Sandbag Cleans

WOW 28 Jan 19

We have a “fun” little couplet of hand to hand Kettlebell Swings and Sandbag Cleans for you to try this week. These exercises are going to be performed every minute on the minute for 12 minutes. Once you finish the swings and cleans you will have a finisher of 3 minutes of sandbag weighted box step-ups.   Read on for more about how to execute this workout.

The Workout

This is a 12 minute EMOM plus a finisher.

Every minute on the minute perform:

10 KB Hand to Hand Swings

5 SB Cleans

Finisher: 3 minutes of Weighted Box Step-ups

How to Perform this Kettlebell Swing and Sandbag Clean Workout

For anyone that has been training with us for any period of time, all these moves should be familiar to you. If you have any questions, watch the video below or ask a coach.

It is always recommended to warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

You will need a timer that you can set-up for intervals and as a countdown timer. I use the app, Trifecta, on my iPhone and iPad. Set the timer for a 12 minute interval/EMOM of 1 minute work, no rest. This will cause the tone to sound every minute to signal the start of the new round.

Pick a moderate weight kettlebell and sandbag. You want to concentrate of good form but using a weight that is challenging at the same time. You want to be able to complete the required work and still have between 15-20 seconds to rest each round. You do not want to be so heavy that you barely make it through the round or that you are sacrificing form to get through the work.

Kettlebell Swings (Hand to Hand):

Start with the kettlebell on the floor slightly in front of your toes. With one hand grab it by the horn and hike it back through your legs. Thrust your hips forward and swing the kettlebell up in front of you. At the top of the arc, face level, switch hands and return. The swing performed in this way is an anti-rotational exercise, meaning you will be trying to keep your shoulders square and not rotate under the weight of the kettlebell. This works your hip flexors, hamstrings, glutes and core.

Sandbag Cleans:

Following the swings, place the kettlebell on the floor switch to the sandbag you chose. With the sandbag in front of you, squat down and grab the handles. Drive through your legs and hips to pull the sandbag off the ground, continue with a high pull movement, and finish with the sandbag received in a front rack position, slight bend in the knees. Straighten your legs then return to the start position. This works your quads, glutes, hamstrings, shoulders and core.

Rest for the remainder of the minute and repeat until 12 cycles are complete.


Once you complete your 12 minute EMOM of kettlebell swings and sandbag cleans you will perform 3 minutes of sandbag weighted step-up. Use either the short or medium plyo-box. Determine which box, by standing and placing one foot on the box, your knee should not be higher that your hip. Set your timer to countdown from 3 minutes, you can carry the sandbag however you want, I prefer put it over the back of my shoulders like I am performing back squats. Begin doing step-ups alternating feet for 3 minutes.

Watch the demonstration video below to see these moves.

Remember the importance of proper form and full range of motion on each movement. Don’t be an ego lifter.

Demonstrations Video

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