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.
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 keeping your chest proud and core braced, your torso should be at a 30–45-degree angle with your knees slightly bent.
3. Grab the bag by the main handles keeping your shoulders packed down, arms locked out and a straight line between crown and coccyx.
4. Keep your core braced and your spine neutral throughout the movement.
5. Swing the bag laterally just outside of one leg, rotate the thoracic so your midline stays centred to the bag.
6. Focus on the opposite hip sway, so as the bag swings to the left of your body, counter the movement by swaying your hip to the right.
7. Powerfully driving the hips forward at a 45-degree angle, as the bag passes the front of the body at the bottom of the swing, charge your weight in the opposite direction to counter the weight.
8. Once the bag reaches chest height, squeeze through the shoulder blades and draw the elbows back to catch the bag in the rack position.
9. You should now have 70% of your weight loaded on the back leg. Pop your elbows upwards and flick the wrists forward to cast the bag back into a lateral swing.
Common Problems & Solutions
Error: Don’t let the bag pull you off balance.
Correction: Move your body away from the bag through the swing, for example; if you swing the bag to your left, shift your weight to the right to counter the weight.
1. Alternating 180’s