The Bulgarian bag rotational deadlift moves the traditional deadlift into the transverse plane. This is a great exercise for building leg strength as well as rotational core strength sand grip strength.

Teaching Points

  1. Start with your feet hip width apart and the bag on the outside of your right leg.
  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. Squeeze through the glutes, drive through the heels and push the floor away from you as you extend the hips.
  5. Stand tall with the bag in the hang position in front of the body.
  6. Rotate through the thoracic, hinge the hips and lower the bag to the other side of the body.

Common Problems & Solutions

Error: Leaning too far forward
Correction: Sit back on the hips and keep the weight on your heels with your chest facing forwards.

Error: Over extending at the top of the movement.
Correction: Finish the movement with your ankles, knees and shoulder in a perpendicular to the floor.

Error: Losing neutrality through the spine
Correction: Keep your chest up and shoulders back.

Error: Looking downwards
Correction: Look 5-6 feet in front or towards the horizon.