Overview

The Bulgarian bag rotational high pull is the transverse plane version of the traditional sagittal plane high pull. The technique is very similar except there will be some thoracic rotation and you’ll need to have your feet close together allow room for the bag to swing outside of the legs. Remember to wait for the bag to pass the legs before you hinge and use a powerful hip drive to swing the bag forwards.

Teaching Points

  1. Stand with your feet shoulder width apart with the bag resting against the outside of one of 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 past the outside of the legs absorbing the force into your hips.
  5. Drive the hips forward with a powerful hip drive, as your hips come into extension initiate the pull by drawing back the elbows.
  6. 6. At the top of the movement the bag should finish at chest height.
  7. Gently push the bag away from the body whilst rotating the thoracic and swing the bag to outside of the opposite leg.
  8. Repeat the movement.

Common Problems & Solutions

Error: Allowing the bag to swing away from the body.
Correction: Keep the bag close to you at all times.

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