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

  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 and a straight line between crown and coccyx.
  4. Keep your arms locked out and swing the bag back through the legs absorbing the force into your hips.
  5. Drive your hips forward and upwards and let the bag swing forwards.
  6. Exhale when the bag is at the end of each swing.
  7. Inhale when the bag is in motion.
  8. Repeat.

Common Problems & Solutions

Error: Allowing your shoulders to round forward during the front swing.
Correction: Keep your chest proud, shoulders packed down and lats turned on.