The Bulgarian bag rotational snatch is a challenging exercise to master, be sure to move the bag through a powerful hip drive and start with a light bag until you master the technique.

Teaching Points

  1. Stand with your feet shoulder width apart with the bag resting against the outside of one of your legs and the main handles pointing upwards.
  2. 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.
  3. Grab the bag by the main handles keeping your shoulders packed down and a straight line between crown and coccyx.
  4. Keep your arms locked out and swing the bag back past the outside of the legs absorbing the force into your hips.
  5. Drive the hips forward with a powerful hip drive, as your hips come into extension initiate the pull by drawing back the elbows.
  6. Once the bag reaches eye level punch up hard and let the bag roll over onto the back of your wrists, extend your elbows to lock out your arms.
  7. Initiate the drop by flicking the wrists forward letting the bag swing on the outside of the opposite leg.

Common Problems & Solutions

Error: Allowing the bag to flop over the top of the hand and banging the wrist.
Correction: At the top of the movement pull and punch upwards in a small rapid movement to bring the bag gently onto the back of the wrists.