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…
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.
