Overview After perfecting the previous two progressions you now know how to laterally swing the Bulgarian 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…
Details
Overview The Bulgarian bag 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…
Details
Overview The spin is one the fundamental Bulgarian bag exercises and something unique to this 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 3 exercises will give you a simple progressive pathway to learn how…
Details
Overview The Bulgarian bag mill is another traditional steel club exercise we can perform with a Bulgarian bag. The mill is a great sport specific exercise for fighters, swimmers, tennis players and any other sport that requires circular shoulder strength. It’s essentially the same movement as the Bulgarian bag side swipe, but we just rotate…
Details
Overview The Bulgarian bag lamb swing takes the bag from the floor with the bag positioned just outside of the leg, to the back position using a lateral swing and half spin. The exercise gets its name from the old school Eastern European wrestlers that would carry small farm animals across the back to develop…
Details
Overview The Bulgarian Bag Pivot Snatch is a fantastic transverse plane exercise that teaches timing, balance and coordination as you generate force from the hips, pivot and transfer the weight from one foot to the other. This exercise develops torque (rotational strength), builds grip strength, core strength, shoulder strength and shoulder stability. Teaching Points Place…
Details
Overview The Bulgarian Bag Rotational Snatch & Lunge is another tricky one to master. To make it easier break it down into two steps. Step 1 is to snatch the bag overhead; step 2 is to perform a lunge with the bag overhead. Once you can do this, put the two movements together and snatch…
Details
Overview The Bulgarian bag rotational snatch is a challenging exercise to master, be sure to move the bag through a powerful hip drive and start with a light bag until you master the technique. Teaching Points Stand with your feet shoulder width apart with the bag resting against the outside of one of your legs…
Details
Overview The Bulgarian bag rotational high pull is the transverse plane version of the traditional sagittal plane high pull. The technique is very similar except there will be some thoracic rotation and you’ll need to have your feet close together allow room for the bag to swing outside of the legs. Remember to wait for…
Details
Overview The Bulgarian bag rotational clean is the transverse plane version of the traditional sagittal plane clean. The technique is very similar except there will be some thoracic rotation and you’ll need to have your feet close together allow room for the bag to swing outside of the legs. Remember to wait for the bag…
Details
Overview The Bulgarian bag rotational press is essentially a military press but with the added movement of hip rotation. This rotational will engage the core differently and add a more athletic element to the traditional press. Teaching Points Begin with the bag in the rack position and your feet shoulder width apart. Keep the core…
Details
Overview The Bulgarian bag walking oblique swing essentially combines the rotational swing with a small step, be sure to keep the steps small otherwise you’ll lose control of the bag. This exercise really targets the hamstring on trailing leg like nothing else. Teaching Points Stand in a staggered stance with the bag resting against your…
Details