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Simple To Complex

When learning a new skill like Bulgarian bag training it’s important to start with simple movements before moving onto movements that require complex skills.

A baby first learns how to crawl before learning how to walk, and so it is with Bulgarian bag training.

Exercise Progressions / Regressions

Here are the progressions for the Bulgarian bag, only move onto the next progression when you can perform a movement with proficient technique. Regress the movement if required.

1. Sagittal Plane Movements

Learn the movement in the sagittal plane initially until you can perform the movement with good technique. Example: Swing

2. Frontal Plane Movements

Once you can perform the movement in the sagittal plane, take it one step further and move into the frontal place. Example: Side Swing

3. Transverse Plane Movements

Only move into the transverse plane when you can perform the exercise with proficient technique in the frontal plane. Example: Rotational Swing

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Dan Clay

Dan Clay

The Dangerously Fit Academy offer cutting edge education and equipment in the area of unconventional training, functional fitness and conditioning using the most effective principles and training tools. Our online platform includes; videos, articles, courses, workshops and certifications utilising alternative strength training tools like kettlebells, Bulgarian bags, power bags, steel maces, steel clubs, battle rope, aqua bags, suspension straps and more!