The spin is one the fundamental Bulgarian bag exercises and something unique to this training tool.
This challenging movement is very dynamic in nature and will build rotational core strength, circular shoulder strength, grip strength whilst elevating the heart rate.
The following 3 exercises will give you a simple progressive pathway to learn how to perform the Bulgarian Bag open spin with proficient technique.
The side swing to shoulder park is the first progression we use when learning the open spin. It’s also a great exercise for moving the bag from the floor into the back position for performing exercises like squats, lunges and good mornings. The main focus of this exercise is the halo type movement that brings the bag from the top of the upswing onto the shoulders.
- Place the bag on the floor in front of you resting up against your legs and the main handles pointing upwards.
- With your feet shoulder width apart, hinge the hips and grab the bag by the main handles placing your thumb into the thumb crease, drive your hips forward and stand tall.
- Charge your weight to one side and simultaneously swing the bag in the opposite direction keeping your elbows straight.
- Swing the bag across the front of the body, keeping your head straight and at the top of the upswing whip your bottom arm around the back of your head like you’re performing a halo and immediately place the bag across the back of the shoulders.
- Reverse the movement by lifting the bag off the shoulders and casting it laterally back into the side swing.
- Perform the exercise for time or reps then repeat the movement on the other side.
Common Problems & Solutions
Error: Moving your head around the bag.
Correction: Keep your head straight at all times.
Error: The bag landing too heavy on the shoulders.
Correction: Knowing how to decelerate the bag is crucial for this movement, slow the exercise down until you’ve mastered the skill.