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…
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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…
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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…
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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…
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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…
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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…
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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…
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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…
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Overview The Bulgarian bag rotational swing is the transverse plane version of the traditional swing. 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 to pass…
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Overview The Bulgarian bag rotational deadlift moves the traditional deadlift into the transverse plane. This is a great exercise for building leg strength as well as rotational core strength sand grip strength. Teaching Points Start with your feet hip width apart and the bag on the outside of your right leg. Hinge the hips whilst…
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Overview The Bulgarian bag arm throw is a great full body exercise, this movement will develop rotational power, core stability and build leg, grip and shoulder strength. Teaching Points Begin the movement with your shoulder width stance. Hinge the hips and grab the bag by the main handles placing your thumb into the thumb crease,…
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Overview The Bulgarian bag lateral lunge clean is a fantastic lateral movement. Your legs get challenged with the lunge and the body is targeted with the clean. Teaching Points Start with the bag in the rack position and your feet hip width apart. Keep your chest proud and torso upright. With your toes pointing forward…
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