The Bulgarian bag clean is a dynamic exercise that moves the bag from the swing into the rack position. Therefore, before your clients perform the clean they must feel comfortable in the rack position first. Although the clean is a simple movement it can be a difficult exercise to master.
- Stand with your feet shoulder width apart with the bag resting against your legs and the main handles pointing upwards.
- Hinge the hips whilst keeping your chest proud and core braced, your torso should be at a 30–45-degree angle with your knees slightly bent.
- Grab the bag by the main handles keeping your shoulders packed down and a straight line between crown and coccyx.
- Keep your arms locked out and swing the bag back through the legs absorbing the force into your hips.
- Drive the bag forward with a powerful hip drive, after the bag has passed through the legs shrug your shoulders whilst drawing your elbows upwards.
- Once the bag reaches chest height, immediately drop your elbows under the bag and gently catch the bag in the rack position.
- The bag should remain close the body at all times.
Common Problems & Solutions
Error: Allowing the bag to loop too high or too far from the body causing the bag to hit the chest quite hard.
Corrections: Keep the bag close to the body at all times and focus on taming the arc.
1. Dead clean
2. Hang clean
3. Shoulder clean (swing through legs and catch on shoulders while squatting)