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.
- 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.
- 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 past the outside of the legs absorbing the force into your hips.
- Drive the hips forward with a powerful hip drive, as your hips come into extension initiate the pull by drawing back the elbows.
- 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.
- 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.