Overview
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
- Start with your feet hip width apart and the bag on the outside of your right leg.
- 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.
- Grab the bag by the main handles keeping your shoulders packed down, arms locked out and a straight line between crown and coccyx.
- Squeeze through the glutes, drive through the heels and push the floor away from you as you extend the hips.
- Stand tall with the bag in the hang position in front of the body.
- 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.
