Bulgarian bag swipes are another exercise I took from heavy club training. I like to do swipes for high reps towards the end of my workout for metabolic conditioning. It combines the swing with the arm cast so hits a lot of muscles all at once.

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 the bag forward with a powerful hip drive, once the bag reaches the naval level bend the elbows and whip the bag over the head so that it lands across the back of your shoulders.
6. Initiate the cast by pulling the elbows down whilst flicking the wrists forward and down.

Common Problems & Solutions
Error: Hinging the hips too soon.
Correction: Only hinge once the bag has passed through the legs.

You are here: