The core bag clean is a variation of a classic Olympic lifting skill. It will develop strength and power for increases fitness and performance. These are the steps you should follow to perform it correctly.
The core bag clean is a variation of a classic Olympic lifting skill. Instead of using the barbell, this clean variation uses the core bag.
It will target the whole body and will develop postural control, core stability, strength and power.
Hold a core bag (neutral grip) in front of the body and stand with feet hip-width apart. Engage the core and set the shoulders. This is your start position.
Hinge (bend) at the hips slightly and rapidly drive the hips back up and forwards. Simultaneously press the chest up to initiate the pull of the bag up.
As the bag approaches the chest, quickly squat down and drive the elbows underneath the bag – allowing you to catch it in a front rack position. Immediately stand up and balance yourself.
Lower the bag under control and repeat for reps or time.
The core bag clean presents several exciting and convenient changes compared to a traditional barbell. Firstly, the bag requires no setup – choose the weight you need and off you go. Secondly, the grip is different – you will now be using a neutral grip which naturally brings the elbows closer to the sides as you pull. Take time to get used to this, especially if you’re coming from a barbell. Finally, the core bag (due to its shape) will stand slightly further away from the body. This requires a slight shift in position as you pull and catch the bag – again, be sure to drill with a lighter bag to perfect your balance.
Although the clean is considered part of a sequence of movements that contribute to classic Olympic lifts such as the snatch, it is a great standalone exercise that will build functional strength, power and athleticism.
With this in mind, it is a highly skilful movement and requires significant investment of time and effort to master. If you are patient enough, you will be rewarded with substantial improvements in strength, power and speed that will transfer to almost every sport and physical activity.
The high physical demands (even during the early stages of learning) will challenge your all energy systems in the body. This means high-calorie burn – if you want to get lean and muscular, consider making the clean part of your regular workouts.