Similar to the kettlebell swing, the Bulgarian bag swing can be used as a transitional exercise used within a complex or flow, or for strengthening the posterior chain.
- Stand with your feet shoulder width apart with the bag resting against your legs and the main handles pointing upwards.
- 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.
- Grab the bag by the main handles keeping your shoulders packed down and a straight line between crown and coccyx.
- Keep your arms locked out and swing the bag back through the legs absorbing the force into your hips.
- Drive your hips forward and upwards and let the bag float up to shoulder height.
- Wait for the bag to float back towards the floor and your arms are touching the body before you hinge the hips.
- Repeat the movement.
Common Problems & Solutions
Error: Allowing too much knee bend and performing a ‘squatting’ action.
Correction: Focus on keeping the knees soft and hinging the hips during the back swing, you should feel a slight hamstring stretch.
1. Skier Swing
2. Vertical Swing
3. Swing to Shoulder Clean