How to perform a Powerbag Clean

Abby Carpenter Abby Carpenter Personal Trainer, Nuffield Health Surbiton Gym
The Powerbag clean will help you build core and arm strength. Find out how to perform it correctly with instruction from Personal Trainer Abby Carpenter.

Powerbags (such as the Core Bag) are weighted bags designed to challenge your core muscles, and depending on the exercise you do with them, other muscle groups too.

The Powerbag clean will strengthen your arm muscles in a movement that uses the fluidity of the shifting sand in the bag and its fabric handles to create a uniquely challenging exercise.

As with all gym equipment, it's essential you use the Powerbag properly to avoid injury. So here's how to perform a Powerbag clean safely:

How to perform a Powerbag clean

  • Stand with your feet hip width apart and lift the Powerbag using both hands.
  • Bend at the knees keeping the back flat, then drive up extending the hips and catching the Powerbag at chest height.
  • Keep your elbows up and your abs squeezed.
  • Lower the powerbag to knee level. That's a complete Powerbag clean.

Start with the lowest (5kg) weight and build up to the highest (25kg) as you build strength, or increase the number of reps over time. 

Last updated Thursday 2 January 2020

First published on Tuesday 26 April 2016