Bulgarian bag side swing squat

Bulgarian Bag Side Swing Squat

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.

Bulgarian bag side swing

Bulgarian Bag Side Swing

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.

Bulgarian bag walking spin

Bulgarian Bag Walking Spin

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.

Bulgarian bag snatch

Bulgarian Bag Snatch

Only perform the Bulgarian bag snatch once you have mastered the high pull. The snatch is basically a higher high-pull with a punch upwards once the bag reaches the top of the head. Make sure you lock the elbows out overhead and keep your shoulders packed down. The microphone grip is the preferred way of…

Bulgarian bag swipes

Bulgarian Bag Swipes

Bulgarian bag Swipes are a fantastic exercise that I took from heavy steel clubbell training. I prefer to perform Bulgarian bag swipes for high reps at the end of my workouts for  conditioning. This movement combines both the swing and the arm cast so challenges multiple muscles all at once.

Bulgarian bag cleans

Bulgarian Bag Cleans

Bulgarian bag cleans are a dynamic movement that moves the Bulgarian bag from a pendulum swing into a rack position. So, before you can perform a clean you should be proficient in the rack position. Although the Bulgarian bag clean is a fairly simple exercise it can be a tough one to master.

Bulgarian Bag Swing Squats

Bulgarian Bag Swing Squat

The Bulgarian bag swing squat is a similar exercise to the swing, except as the bag reaches the top of the upswing you immediately drop into a squat. This movement is a great leg builder with the quads getting hit with the squat and hip dominant muscles getting worked with the swing.

bulgarian bag swings

Bulgarian Bag Swings

The Bulgarian bag swing is a similar movement to the kettlebell swing. This exercise can be used as an exercise to challenge the posterior chain, a transitional exercise or used within a combination lift or flow


Bulgarian Bag Bent Over Rows

Bulgarian bags can be used in various ways for rowing type exercises depending on goals. If your goal is to build strong upper back muscles the main handles will allow you to lift a heavier weight. If your goal is to build pinch grip strength then use the side handles.

Bulgarian bag push ups

Bulgarian Bag Push Ups

Bulgarian bags are great for adding external weight to push ups as the crescent shaped bag contours the body perfectly with the straps being used to hold the bag in place. Normally to add extra resistance to push ups you would need to wear a weight vest or have a gym buddy place a weight…

Bulgarian bag lunges

Bulgarian Bag Lunges

Bulgarian bag Lunges are a fantastic unilateral exercise that will improve your balance and coordination. The Bulgarian bag can be held in multiple different positions which will all challenge the body very differently. Most beginners will actually find performing forward lunges more challenging than performing reverse lunges, so we always start with the latter.

Bulgarian bag good mornings

Bulgarian Bag Good Mornings

Bulgarian bag Good mornings are a great hip dominant exercise that challenges the posterior chain and most especially the hamstrings. Quite a similar exercise to the Romanian deadlift but because of the increased leverage of holding the load further away from the fulcrum (hips), far less weight is required as the weight will feel heavier.

Bulgarian bag squats

Bulgarian Bag Squats

When performing Bulgarian Bag squats the bag can be held a number of ways, holding the bag differently will challenge the body in different ways. For example, placing the bag on one shoulder will unilaterally load the body whereas the headlock hold will target the arms. Try holding the Bulgarian bag in different holds to…

Traditional aqua BULGARIAN bag strength exercises

Bulgarian Hydro Bag Traditional Strength Exercises

The unique shape of the Bulgarian Hydro Bag is ideal for traditional strength training exercises like squats, lunges, squats and good mornings. The Bulgarian bag contours around the body perfectly making adding additional weight comfortable and easy. The bag also has various straps that can be used for pressing and pulling movements as well as…