The Bulgarian bag can be held a number of ways when performing Bulgarian bag squats, holding the bag with different holds will challenge the body in different ways. For example, holding the bag on one shoulder will unilaterally challenge the core whereas the Zercher hold will target the arms and shoulders more. Experiment holding the bag with different holds to experience the effect of bag position on the body and how different muscles are worked.

Teaching Points

  1. Hold the bag in the Zercher position with the bag resting in the cradle of your arms.
  2. Brace the abdominal and back muscles.
  3. Initiate the squat by flexing from the knees and hips and sitting your weight into the heels.
  4. Lower slowly to a comfortable position (if possible, thighs parallel to the floor).
  5. From the bottom position squeeze through the glutes, drive through the heels and push the ground away whilst keeping the chest lifted throughout to maintain a neutral spine.
  6. Keep knees in line with toes and heels down throughout.
  7. Return to the standing position and concentrate on getting the hips forward and squeezing the glutes.

Common Problems & Solutions

Error: Spinal alignment falling into flexion.
Correction: Keep chest lifted, shoulders retracted and torso upright.


  1. Rack
  2. Back
  3. Shoulder