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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Overview The Bulgarian bag side swipe is essentially the same exercise as the swipe, except it’s performed in the frontal plane (laterally). The side swipe is a prep movement for one of my favourite Bulgarian bag exercises, the mill. Teaching Points Stand with your feet shoulder width apart with the bag resting against your legs…
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Overview Bulgarian bag 180’s is a very similar exercise to the side clean, except instead of stopping the movement at the bottom of the side swing and bringing the bag back the way it came, we complete a full 180-degree (half circle) swing. Teaching Points 1. Stand with your feet shoulder width apart with the…
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Overview One of the great things about the Bulgarian bag is the ability to easily train frontal and transverse plane movements. The key to the Bulgarian bag side clean is charging your weight in the opposite direction to the bag as it moves across the front of the body, this shift in weight from one…
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Overview The Bulgarian bag side swing squat is the frontal plane version of the swing squat. This movement is excellent for building leg and grip strength and rotational/anti-rotational core strength, whilst also stabilising the shoulders and creating rotational stability. Teaching Points 1. Place the bag on the floor in front of you resting up against…
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Overview The Bulgarian bags unique design makes it perfect for swinging laterally. There are two types of side swing, the Low to high and the high to high. I’ll be demonstrating both in the accompanying videos. Teaching Points 1. Stand with your feet shoulder width apart with the bag resting against your legs and the…
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Overview The Bulgarian bag side rock-it is a similar exercise to the rock-it exercise we performed in the last video, but this time in the frontal plane. Teaching Points 1. Stand with your feet shoulder width apart with the bag resting against your legs and the main handles pointing upwards. 2. Hinge the hips whilst…
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Overview The Bulgarian bag snatch should only be attempted after mastery of the high-pull. The lift basically involves lifting the bag from a swing, to a high pull, to the overhead lock out position in one movement. The most challenging part of the snatch is getting the punch through at the end of the move…
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Overview The Bulgarian bag high pull is predominantly a swing-based movement and is the precursor for the snatch. If you want to get good at the snatch you must first master the high pull. Teaching Points 1. Stand with your feet shoulder width apart with the bag resting against your legs and the main handles…
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