The Bulgarian Bag Spin
The spin is one of the fundamental Bulgarian bag exercises and something unique to this incredibly versatile training tool.
This challenging movement is very dynamic in nature and will build rotational core strength, circular shoulder strength, grip strength whilst elevating the heart rate.
The following exercises will give you a simple progressive pathway to learn how to perform the Bulgarian Bag spin with proficient technique;
- Side Swing To Shoulder Park
- Side Swing To High Park
- Slow Spin Transition
Spin Progressions
Side Swing To Shoulder Park (Prep Movement #1)
Overview
The side swing to shoulder park is the first progression we use when learning the spin. It’s also a great exercise for moving the bag from the floor into the back position for performing exercises like squats, lunges and good mornings. The main focus of this exercise is the halo type movement that brings the bag from the top of the upswing onto the shoulders.
Teaching Points
- Place the bag on the floor in front of you resting up against your legs and the main handles pointing upwards.
- With your feet shoulder width apart, hinge the hips and grab the bag by the main handles placing your thumb into the thumb crease, drive your hips forward and stand tall.
- Charge your weight to one side and simultaneously swing the bag in the opposite direction keeping your elbows straight.
- Swing the bag across the front of the body, keeping your head straight and at the top of the upswing whip your bottom arm around the back of your head like you’re performing a halo and immediately place the bag across the back of the shoulders.
- Reverse the movement by lifting the bag off the shoulders and casting it laterally back into the side swing.
- Perform the exercise for time or reps then repeat the movement on the other side.
Common Problems & Solutions
Error: Moving your head around the bag.
Correction: Keep your head straight at all times.
Error: The bag landing too heavy on the shoulders.
Correction: Knowing how to decelerate the bag is crucial for this movement, slow the exercise down until you’ve mastered the skill.
Side Swing To High Park (Prep Movement #2)
Overview
The side swing to high park is the second progression and teaches the position the bag must travel through in the top part of the spin. The difference between this movement and the first progression is that the elbows and hands finish high. The bag will hang behind the shoulder girdle which will open up the chest and shoulders and challenge the grip. Be careful not to excessively flare through the rib cage or arch through the lumbar spine whilst in the top position.
Teaching Points
- Place the bag on the floor in front of you resting up against your legs and the main handles pointing upwards.
- With your feet shoulder width apart, hinge the hips and grab the bag by the main handles placing your thumb into the thumb crease, drive your hips forward and stand tall.
- Charge your weight to one side and simultaneously swing the bag in the opposite direction keeping your elbows straight.
- Swing the bag across the front of the body, keeping your head straight and at the top of the upswing whip your bottom arm around the back of your head like you’re performing a halo and immediately extend the elbows so that the bag hangs between the back of the shoulders.
- Reverse the movement by lifting the bag off of the shoulders and casting it laterally back into the side swing.
- Perform the exercise for time or reps then repeat the movement on the other side.
Common Problems & Solutions
Error: Excessive flaring of the ribcage or extension of the lumbar spine during the top part of the movement.’
Correction: Engage the abdominal muscles and keep your core locked in tight.
Error: Moving your head around the bag.
Correction: Keep your head straight at all times.
Slow Spin Transition (Prep Movement #3)
Overview
After perfecting the previous two progressions you now know how to laterally swing the bag and whip around the back of the body and the angle your arms need to be in. The third progression will teach you how to move the bag to the other side of the body whilst charging your weight in the opposite direction in preparation for the next swing. Do not try to rush this movement, slow it down until you perfect the movement and only increase the speed when you feel you have full control and the confidence to do so.
Teaching Points
- Place the bag on the floor in front of you resting up against your legs and the main handles pointing upwards.
- With your feet shoulder width apart, hinge the hips and grab the bag by the main handles placing your thumb into the thumb crease, drive your hips forward and stand tall.
- Charge your weight to one side and simultaneously swing the bag in the opposite direction keeping your elbows straight.
- Swing the bag across the front of the body, keeping your head straight and at the top of the upswing whip your bottom arm around the back of your head like you’re performing a halo and immediately extend the elbows so that the bag hangs between the back of the shoulders.
- Move the bag slowly to the other side of the body, once the bag passes the midline shift your weight in the opposite direction to counter the weight of the bag.
- Once the bag has reached the other side of the body, rotate one arm over the head pulling the other arm downwards, then immediately cast the bag to the side.
- Keeping your arms straight, allow the bag to swing in an arc across the front of the body ensuring your core is braced whilst rotating through the hips.
- Perform the exercise for time or reps then repeat the movement in the other direction.
Common Problems & Solutions
Error: Standing still as the bag moves across the body.
Correction: As the bag moves across the front of the body, shift your weight in the opposite direction to counter the weight of the bag.
Error: Moving your head around the bag.
Correction: Keep your head straight at all times.
Bulgarian Bag Spin
Overview
The spin is the end game of the previous progressions and is a totally unique exercise to the Bulgarian bag. It’s a very similar movement to Prep movement #3 – The Looping Spin, but it’s performed with speed. This exercise is fantastic for building circular shoulder strength, grip strength, cardio conditioning and rotational core strength. This is another push, swing, pull movement and you have no rest which makes it a very metabolically demanding exercise.
Teaching Points
- Place the bag on the floor in front of you resting up against your legs and the main handles pointing upwards.
- With your feet shoulder width apart, hinge the hips and grab the bag by the main handles placing your thumb into the thumb crease, drive your hips forward and stand tall.
- Charge your weight to one side and simultaneously swing the bag in the opposite direction keeping your elbows straight.
- Swing the bag across the front of the body, keeping your head straight and at the top of the upswing whip your bottom arm around the back of your head like you’re performing a halo.
- Rotate the hips and initiate the cast with the other arm bringing it over the head and pulling the bag downwards towards the floor. Let the bag swing across the front of the body shifting your weight as it passes across the mid-line.
Common Problems & Solutions
Error: The bag slamming in to the back slowing down the momentum of the exercise.
Correction: Start slow, keep your elbows high and only speed up when you’re comfortable with the movement and can perform prep movement #3 with proficient technique.
Error: Standing still as the bag moves across the body.
Correction: As the bag moves across the front of the body, shift your weight in the opposite direction to counter the weight of the bag.
Error: Moving your head around the bag.
Correction: Keep your head straight at all times.