The Bulgarian bag rotational clean and press combines the rotational clean with the rotational press. You can alternate between sides on the clean or stay on one side.
The Bulgarian Bag Rotational Press is basically a shoulder press but with the extra movement of hip rotation with a pivot from the back foot. This rotation will engage the core differently and add a more athletic element to the traditional press.
The Bulgarian bag walking oblique swing is very similar to the rotational Bulgarian bag swing, but, with a small step. Try to keep the steps fairly small otherwise you will lose control of the bag as you step to far forward, this movement really isolates the hamstring on trailing leg.
The Bulgarian bag rotational swing aka shovelling swing is the transverse plane version of the traditional linear swing. The movement is quite similar but there is some thoracic rotation toward the bottom of the swing plus, you will need to keep your feet close together at hip width apart so the bag can swing outside…
The Bulgarian bag rotational deadlift is the same as the traditional linear deadlift… but in the transverse plane. This is an excellent movement for developing leg strength, rotational core strength and a powerful grip.
The Bulgarian bag arm throw is a traditional Bulgarian bag movement. It’s an excellent full body exercise that will develop power, build rotational core strength, grip strength and leg strength.
The Bulgarian Bag lateral lunge and clean is a great frontal plane movement. Your legs get worked with the lateral lunge and the upper body is challenged through the clean.
The Bulgarian bag side swipe is basically the same exercise as the sagittal plane Bulgarian bag swipe. However, the side swipe is performed in the frontal plane. The Bulgarian bag side swipe is a preparation movement for the Bulgarian bag mill.
The Bulgarian bag 180 is an exercise similar to the Bulgarian bag side clean, but… instead of finishing the movement at the bottom of the swing, complete a full half circle.
One of the key benefits of the Bulgarian bag is it’s ability to move multi-planar. When performing the side clean be sure to charge your weight in the opposite direction to counter the weight of the bag as it moves laterally across the front of the body.
The Bulgarian bag side swing squat aka Bulgarian skier is the lateral version of the traditional Bulgarian bag swing squat. This exercise is fantastic for developing leg strength, building rotational/anti-rotational core strength… and creating shoulder stability.
The Bulgarian bag side swing is the same as the swing, but performed laterally. There are 2 types of Bulgarian bag side swing. The High-to-high and the low-to-high, in the video above I’m demonstrating the low-to-high swing.
The Bulgarian Bag side rock-it is a frontal plane movement that teaches you how to shift your body-weight laterally as the bag moves sideways passed the body.
The Bulgarian Bag Walking Spin is essentially the spin but with a small step forward at the top of the movement. It’s an extremely tricky exercise to master so only attempt the Bulgarian Bag Walking Spin when you can perform the regular spin with proficient technique.