The Bulgarian Bag Spin is the most iconic Bulgarian bag exercise and something very unique to this training tool. If you haven’t done so already check out our 3-part spin prep movement series showing you how to break down the movement into smaller parts. This exercise is excellent for building explosive power, upper body strength…
The Bulgarian Bag Slow Spin Transition is the final prep movement in the series. The 1st prep exercise teaches you how to whip the leading hand over the top the head using a halo type movement. The 2nd prep exercise teaches you where the line the bag must travel through during the top of the…
The Bulgarian Bag Side Swing To High Park is the second prep movement in the series and teaches you the line the bag should travel through during the top of the movement. The main difference between this progression and the last is that with this movement the elbows finish high and the bag sits between…
The Bulgarian Bag Side Swing To Shoulder Park is a preparation drill used to teach the spin. It’s a similar movement to the Lamb swing except instead of taking the bag from the floor, you perform a high swing. This movement will teach you how to correctly perform the ‘halo’ type movement of quickly whipping…
Bulgarian Bag Mills are my favourite Bulgarian bag exercise and are excellent for building explosive strength whilst being metabolically demanding. The exercise is quite similar to the side swipe except you complete the movement by casting the bag out to the opposite direction it came from.
The Bulgarian Bag Lamb Swing is a traditional Bulgarian bag exercise that takes the bag from the floor, just outside of the mid-line… and places it in the back position. The trick with this movement is to rotate the thoracic at the top of the upswing and to whip the leading hand quickly round the…
The Bulgarian Bag Pivot Snatch is a fun transverse plane movement the combines the snatch with slight hip rotation and foot pivot. This exercise will teach you balance, coordination and timing as is fantastic for developing rotational core strength, shoulder stability and upper body strength.
The Bulgarian Bag Rotational Snatch & Lunge is a very tricky movement to get right and should only be attempted when you can perform both the snatch and the lunge with proficient technique. Break the movement down into two 1) The Snatch 2) The Lunge with the bag held overhead. Then, when you feel confident…
The Bulgarian Bag rotational snatch is all about timing. Punch vertically to early and the movement will resemble a press, punch vertically to late and the bag will slap the back of your wrists at the top of the movement. Practice this exercise with a lighter bag before to master the technique.
The Bulgarian Bag rotational high pull is similar to the sagittal plane high pull, but performed in the transverse plane (rotational). There are many similarities in technique, except with the transverse version there will be some thoracic rotation at the bottom of the swing. Stand with your feet close together to ensure there is enough…
