The Bulgarian bag rotational press is essentially a military press but with the added movement of hip rotation. This rotational will engage the core differently and add a more athletic element to the traditional press.

Teaching Points

  1. Begin with the bag in the rack position and your feet shoulder width apart.
  2. Keep the core braced, glutes tight and shoulders packed down.
  3. Press the bag vertically overhead and simultaneously rotate through the thoracic, rotate the hips and let the back foot pivot on the ball of the foot (squish the bug).
  4. At the top of the movement extend the elbows so your arms lock out and put your head ‘through the window’.
  5. To initiate the downward phase, fire up the lats and actively pull the bag back into the rack position and return to front facing position.
  6. Repeat the movement.

Common Problems & Solutions

Error: Hyperextending the lower back.
Correction: Keep a neutral spine throughout.