For most Bulgarian bag movements stand with your feet shoulder width apart with your toes pointing forward.

When performing lateral swinging movements like side swings, having your feet in an athletic stance with your feet shoulder width apart will give you more stability, which is especially important when swinging heavier weights. Also, exercises like the swing or swing squat will require the feet to be shoulder width apart to ensure there is enough room for the bag to swing between the legs.

However, when swinging the bag in the sagittal plane with the bag on the outside of the legs with exercises such as rotational swings or rotational deadlifts. Having your feet close together will ensure there is enough room to move the bag past the outside of the legs without hitting your legs.

Teaching Points

  1. Stand with your feet shoulder to hip width apart.
  2. Toes should be pointing straight ahead.
  3. Keep your chest proud and shoulders packed down.
  4. Ensure your spine is neutral with a straight line between your crown and coccyx.

Common Problems & Solutions

Error: Allowing the shoulder to slouch forward.
Correction: Keep your shoulder blades retracted and chest proud.

Error: Not keeping a vertical spine.
Correction: Ensure your head is directly above your spine and coccyx.