The Bulgarian bag rotational swing is the transverse plane version of the traditional swing. 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 close together 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 past the outside of the legs absorbing the force into your hips.
  5. Drive your hips forward and upwards and let the bag float up to shoulder height.
  6. Rotate the bag vertically at the top and let it float back towards the floor, wait for the bag to pass your legs before you hinge the hips.
  7. Repeat the movement. 

Common Problems & Solutions

Error: Hinging the hips too early.
Correction: Wait for the bag to pass the outside of the legs before you hinge.