Overview Bulgarian bag swipes are another exercise I took from heavy club training. I like to do swipes for high reps towards the end of my workout for metabolic conditioning. It combines the swing with the arm cast so hits a lot of muscles all at once. Teaching Points 1. Stand with your feet shoulder…
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Overview The Bulgarian bag clean and press is a hybrid exercise that combines the Bulgarian bag clean and the Bulgarian bag press. To successfully perform this movement you will need to follow the teaching points of both movements. Teaching Points 1. Stand with your feet shoulder width apart with the bag resting against your legs…
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Overview The Bulgarian bag clean is a dynamic exercise that moves the bag from the swing into the rack position. Therefore, before your clients perform the clean they must feel comfortable in the rack position first. Although the clean is a simple movement it can be a difficult exercise to master. Teaching Points Stand with…
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Overview Very similar to the swing except you’ll immediately drop into a squat at the top of the upswing. The Bulgarian bag swing squat is an excellent leg builder with the hip hinge hitting the hip dominant muscles and the squat hitting the quad dominant muscles. Teaching Points Stand with your feet shoulder width apart…
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Overview Similar to the kettlebell swing, the Bulgarian bag swing can be used as a transitional exercise used within a complex or flow, or for strengthening the posterior chain. Teaching Points Stand with your feet shoulder width apart with the bag resting against your legs and the main handles pointing upwards. Hinge the hips whilst…
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Overview The Bulgarian bag front rock-it is an exercise I took from heavy club training, it’s a great movement for learning how to use your bodyweight as a counterweight to the weight of the bag. Teaching Points Stand with your feet shoulder width apart with the bag resting against your legs and the main handles…
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Overview The Bulgarian bag military press is a very effective upper body strengthening exercise that works the shoulders through the full range of motion, increases shoulder stability and builds core strength. Teaching Points Start with the bag in the front rack position with your feet shoulder width apart and well grounded. Keep your spine neutral…
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Overview The Bulgarian bag can be used a number of ways for rowing movements depending on your training goals. If you would like to build pinch grip strength, side handle Bulgarian bag bent over rows are an excellent exercise. If your goal is to lift a heavier weight to target the upper back muscles as…
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Although push ups are a not a movement unique to Bulgarian bags, I like the way the Bulgarian bag and Aqua bag can be used to add external resistance. Usually if you want to add resistance to push ups, you’ll need to either wear a weight vest or have someone place an external weight like…
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Overview Bulgarian bag lunges are a unilateral exercise that improves balance and coordination. The bag can be held in various positions which will challenge the body in different ways. Many beginners find forward lunges more challenging to perform so we always start with reverse lunges. Teaching Points Start with the Bag in the Zercher position.…
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Overview Bulgarian bag good mornings are another excellent hip hinge movement that work the posterior chain muscles and especially the hamstrings. A very similar movement to Romanian deadlifts but due to the extra leverage of the load being held further away from the fulcrum (hips), far less weight is required. Teaching Points Halo the bag…
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Overview Bulgarian bag deadlifts are an important exercise for any training program and is the technique used to pick the bag up from the floor for many Bulgarian bag lifting exercises. Teaching Points Stand with feet slightly wider than shoulder width apart. Place the bag on the floor in front of you resting up against…
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