{"id":57621,"date":"2020-01-23T00:00:00","date_gmt":"2020-01-22T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/core-bag-clean\/"},"modified":"2020-01-23T00:00:00","modified_gmt":"2020-01-22T23:00:00","slug":"core-bag-clean","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/learn\/core-bag-clean\/","title":{"rendered":"Tutorial: Core Bag Clean"},"content":{"rendered":"\n<p>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. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The core bag clean is <strong>a variation of a classic Olympic lifting skill.<\/strong> Instead of using the barbell, this clean variation uses the core bag. <\/li><li>It will target the whole body and will develop postural control, core stability, strength and power.<\/li><\/ul>\n\n\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>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.<\/li><li>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.<\/li><li>As the bag approaches the chest, quickly squat down and drive the elbows underneath the bag \u2013 allowing you to catch it in a front rack position. Immediately stand up and balance yourself.<\/li><li>Lower the bag under control and repeat for reps or time. <\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>The core bag clean presents several exciting and convenient changes compared to a traditional barbell. <\/strong>Firstly, the bag requires no setup \u2013 choose the weight you need and off you go. Secondly, the grip is different \u2013 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\u2019re 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 \u2013 again, be sure to drill with a lighter bag to perfect your balance. <\/li><li>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.<\/li><li><strong>With this in mind, it is a highly skilful movement and requires significant investment of time and effort to master. <\/strong>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. <\/li><li>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 \u2013 if you want to get lean and muscular, consider making the clean part of your regular workouts.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Core bag clean\" src=\"https:\/\/player.vimeo.com\/video\/191792276?h=30295dc5d8&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/functional-strength-training\/\">SIX FUNCTIONAL STRENGTH TRAINING EXERCISES<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/barbell-deadlift-row\/\">TUTORIAL: BARBELL DEADLIFT ROW<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The core bag clean is a variation of a classic Olympic lifting skill. It will develop strength and power for&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57622,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to Perform the Core Bag Clean | EVO Fitness","_seopress_titles_desc":"The core bag clean is a variation of a classic Olympic lifting skill. It will develop strength and power for increases fitness and performance.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[120,129,140,143,144,582,587],"class_list":["post-57621","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-power","tag-fitness","tag-functional-training","tag-strength","tag-whole-body-training","tag-core-bag","tag-olympic-lifting"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57621"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57622"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}