Bulgarian Bag Spin

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…


Bulgarian Bag Mills

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.

Bulgarian Bag Lamb Swing

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…


Bulgarian Bag Pivot Snatch

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.

Bulgarian Bag Rotational Snatch

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.

Bulgarian Bag Rotational High Pull

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…


Bulgarian Bag Rotational Swings

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…


Bulgarian Bag Side Swipe

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.

Bulgarian Bag Side Clean

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.

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

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 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 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 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 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 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 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 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

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…


Bulgarian Hydro Bag Spin

The Bulgarian Hydro bag spin is an excellent movement for building rotational core strength, shoulder strength, cardio conditioning as well as grip strength. You don’t get to rest with the Bulgarian bag spin which makes it very metabolically demanding and tough exercise to perform.

Bulgarian Hydro Bag Mills

Mills (milling) is a traditional club exercise but can also be performed with the Bulgarian Hydro Bag. This movement when performed with the Bulgarian bag is particularly fun because the bag moves so fast around the body it really challenges you to control and stabilise the movement, something that is made even harder with the…


Bulgarian Hydro Bag Lamb Swing

The Bulgarian Hydro Bag Lamb Swing is an excellent exercise for working the shoulder, arms, legs and core. The Bulgarian bag lamb swing exercise was originally developed in Bulgaria where shepherds would pick up small farm animals from the floor and carry them on their back when wandering with their herds.

Bulgarian Hydro Bag Swing Squat

A similar exercise to the Bulgarian hydro bag front swing, but with the squat swing you immediately drop to a squat as you reach the top of the upswing. The Bulgarian bag swing squat is a great exercise for building leg strength with the hip dominant muscles getting worked during the hip hinge and quad…


Hydro Bag Vs Bulgarian Bag

The Benefits Of Water Bag Training Water bags AKA Hydro bag / Aqua bag; harness the volatile, super reactive properties of water to create a uniquely challenging unstable strength training tool. IRT (Instability resistance training) develops stability from the floor up and is scientifically shown to improve core activation. No two repetitions ever feels the…