The Lamb Swing is a classic Bulgarian Bag movement that builds full-body strength, power, and endurance.
The exercise starts with the bag on the floor just outside the legs, then swings across the front of the body and onto the back of the shoulders in one smooth lateral arc with a half-spin.
It’s called the “lamb swing” because it mimics the way Eastern European farmers pick up and carry small farm animals across their shoulders.
Instructions
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Start with the bag outside the foot – Position it just beside one foot with both ends touching the ground.
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Feet shoulder-width apart – Maintain a stable base for swinging and receiving the bag.
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Thumbs in the strap creases – Grip the straps securely for better control throughout the movement.
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Hinge at the hips, chest facing the bag – Keep your spine neutral and eyes on the bag to maintain posture.
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Explosively swing the bag across the front of your body – Use momentum to drive the bag up and around.
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Whip the opposite arm over the head – This helps guide the bag into position on the back of the shoulders.
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Transfer weight to the opposite leg – As you swing, shift your weight away from the starting side.
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Catch the bag on the back of the shoulders – Finish the upward motion with control and stability.
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Initiate the return with the opposite arm – Press up and pull down to swing the bag back across the body.
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Let the bag go dead on the floor each rep – Reset fully to reinforce proper form and avoid sloppy reps.
