The Bulgarian bag snatch should only be attempted after mastery of the high-pull. The lift basically involves lifting the bag from a swing, to a high pull, to the overhead lock out position in one movement. The most challenging part of the snatch is getting the punch through at the end of the move correct; so that bag doesn’t flop over at the top and slam against the back of wrists.
1. Stand with your feet shoulder width apart with the bag resting against 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 through the legs absorbing the force into your hips.
5. Drive the bag forward with a powerful hip drive, at the end of the first third of the swing initiate the pull by drawing back the elbows until the bag reaches eye level.
6. Then, punch up fast locking out your elbows until your arms are straight.
7. The bag should gently kiss the back of the wrists as it lands in it’s final position.
8. Initiate the swing by gently flicking the wrists forward and casting the bag back into the swing.
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.