Overview
The Bulgarian Bag rotational clean is the transverse plane version of the traditional sagittal plane clean. The technique is very similar except there will be some thoracic rotation and you’ll need to have your feet close together allow room for the bag to swing outside of the legs. Remember to wait for the bag to pass the legs before you hinge and use a powerful hip drive to swing the bag forwards and upwards.
Teaching Points
1. Stand with your feet close together 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 past the outside of the legs absorbing the force into your hips.
5. Drive the bag forward with a powerful 45 degree hip drive, after the bag has passed the outside of the legs shrug your shoulders whilst drawing your elbows upwards.
6. Once the bag reaches chest height, immediately drop your elbows under the bag and gently catch the bag in the rack position.
7. Cast the bag back into a swing by popping your elbows upwards whilst pulling the handles downwards.
8. Let the bag swing on the outside of the leg on your otherwise.
9. Repeat the movement.
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.
