Bulgarian Bag Split Snatch (aka Dead Split Snatch)

This is a short clip of demonstrating the versatility of the Bulgarian Bag for not only muscle endurance but strength and power. Here Michelle demonstrates the split snatch using a 17.5 lb. bag. This exercise could be used for high and low reps, but I would use this as low rep (around 5) using a heavier bag to develop superior core strength and explosive power.

For more information visit www.bulgariantrainingbags.com or email steve@bulgariantrainingbags.com

Category:

Howto & Style

Tags:

• bag
• bulgarian
• competitive
• crossfit
• kettlebell
• kettlebells
• MMA
• performance
• strategies
• tools
• training
• wrestling

[minsang75]

Hi,

Which muscle group are you working while doing this move?

Thanks.

[CompetitiveStrategy]

Hi MInsang,

The split snatch works pretty much all muscles with an emphasis on the muscles of the posterior chain, quads, glutes core and shoulders. This movement is explosive and dynamic in design. This integrative movement really tests your ability to fire muscles quickly, and explosively. The deceleration of the bag as it passes over your head puts great demands on your core strength and recruitment.

Hopefully that has answered your question.

Steve

[ITbuba]

well , bad elbow stress here

Use other handles

[konqueror1]

This is actually an offspring of the Turkish Bag. Used by the Ottomans' in preparation for Pehlivan (Olive Oil) wrestling and by the world's first organized Special Forces, the "Ottoman Janissary Corps." Bulgaria was under control by the Turks for just under 400 years. Many of these workouts like Crossfit are terrible for your heart; your muscle tissues/CNS will get it's revenge later. What are you trying to accomplish? Best bet is stick with kettle training, been around a long time.

[astronmr20]

@minsang75 All of them.

[KidVas1018]

@CompetitiveStrategy

Great response

[BeforeTheStorms]

@whaltar she needs to stop lifting weights

[zrx7769]

snatch....lol...i bet she has a nice one

[minsang75]

Thanks a lot!

I'm gonna try this move.

Just love bulgarian bag workout.

[DocMegaTron]

Hey... I know you. ;o)