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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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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