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.

Teaching Points

  1. Stand with your feet shoulder width apart 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 through 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. Wait for the bag to float back towards the floor and your arms are touching the body before you hinge the hips.
  7. 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