Bulgarian Bag Exercises

https://www.youtube.com/watch?v=9VUzAkLQRxw The Lamb Swing is a classic Bulgarian Bag movement that builds full-body strength, power, and endurance.  The exercise starts with the bag on the

https://vimeo.com/547804955

Quick tip on how to use Bulgarian Bag Straps, you might be wondering what they are?

You don’t want to be pulling, pressing or swinging with these or they’ll rip right off.

[vc_row][vc_column][vc_video link=”https://youtu.be/eM-lAeHtNRE” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview After perfecting the previous two progressions you now know how to laterally swing the Bulgarian bag and whip around

[vc_row][vc_column][vc_video link=”https://youtu.be/9olQis-sP20″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag side swing to high park is the second progression and teaches the position the bag must

[vc_row][vc_column][vc_video link=”https://youtu.be/hWw8xWUDRb8″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The spin is one the fundamental Bulgarian bag exercises and something unique to this training tool. This challenging movement

[vc_row][vc_column][vc_video link=”https://youtu.be/Qm7_ji26xDM” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag mill is another traditional steel club exercise we can perform with a Bulgarian bag. The mill

[vc_row][vc_column][vc_video link=”https://youtu.be/EpnG3Jct2TE” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag lamb swing takes the bag from the floor with the bag positioned just outside of the

https://vimeo.com/548283458 The Bulgarian Bag Pivot Snatch is a fantastic transverse plane exercise that teaches timing, balance and coordination as you generate force from the hips,

[vc_row][vc_column][vc_video link=”https://youtu.be/Dc3vdmhwBUc” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian Bag Rotational Snatch & Lunge is another tricky one to master. To make it easier break it

[vc_row][vc_column][vc_video link=”https://youtu.be/YGf41D-TEUk” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag rotational snatch is a challenging exercise to master, be sure to move the bag through a

[vc_row][vc_column][vc_video link=”https://youtu.be/j0ODs3xtowo” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag rotational high pull is the transverse plane version of the traditional sagittal plane high pull. The

[vc_row][vc_column][vc_video link=”https://youtu.be/DsUpM-umMEc” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag rotational clean is the transverse plane version of the traditional sagittal plane clean. The technique is

[vc_row][vc_column][vc_video link=”https://youtu.be/KnUaJjgcXxE” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag rotational press is essentially a military press but with the added movement of hip rotation. This

[vc_row][vc_column][vc_video link=”https://youtu.be/slPbrlwKgwY” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag walking oblique swing essentially combines the rotational swing with a small step, be sure to keep

[vc_row][vc_column][vc_video link=”https://youtu.be/TfbfZO8sRGY” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag rotational swing is the transverse plane version of the traditional swing. The technique is very similar

[vc_row][vc_column][vc_video link=”https://youtu.be/gptRgSlCuy8″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag rotational deadlift moves the traditional deadlift into the transverse plane. This is a great exercise for

[vc_row][vc_column][vc_video link=”https://youtu.be/3MocJKs_v4Y” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag arm throw is a great full body exercise, this movement will develop rotational power, core stability

[vc_row][vc_column][vc_video link=”https://youtu.be/RO5ZoFi3bPg” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag lateral lunge clean is a fantastic lateral movement. Your legs get challenged with the lunge and

[vc_row][vc_column][vc_video link=”https://youtu.be/MA-6NVhXGrs” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag side swipe is essentially the same exercise as the swipe, except it’s performed in the frontal

[vc_row][vc_column][vc_video link=”https://youtu.be/B-WOVPYnq0s” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview Bulgarian bag 180’s is a very similar exercise to the side clean, except instead of stopping the movement at

[vc_row][vc_column][vc_video link=”https://youtu.be/oSLytQGzxTY” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview One of the great things about the Bulgarian bag is the ability to easily train frontal and transverse plane

[vc_row][vc_column][vc_video link=”https://youtu.be/7oTED4Ssge8″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag side swing squat is the frontal plane version of the swing squat. This movement is excellent

[vc_row][vc_column][vc_video link=”https://youtu.be/mDWNeBkY6yg” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bags unique design makes it perfect for swinging laterally. There are two types of side swing, the

[vc_row][vc_column][vc_video link=”https://youtu.be/UW6F1Ut44A8″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag side rock-it is a similar exercise to the rock-it exercise we performed in the last video,

[vc_row][vc_column][vc_video link=”https://youtu.be/9-gxBjR4OyE” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag snatch should only be attempted after mastery of the high-pull. The lift basically involves lifting the

[vc_row][vc_column][vc_video link=”https://youtu.be/4kInBXG4ZWI” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag high pull is predominantly a swing-based movement and is the precursor for the snatch. If you

[vc_row][vc_column][vc_video link=”https://youtu.be/qFNcznHSBo8″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview Bulgarian bag swipes are another exercise I took from heavy club training. I like to do swipes for high

[vc_row][vc_column][vc_video link=”https://youtu.be/p-NOBkV5tPc” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag clean and press is a hybrid exercise that combines the Bulgarian bag clean and the Bulgarian

[vc_row][vc_column][vc_video link=”https://youtu.be/ftCmWgl7Uf8″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag clean is a dynamic exercise that moves the bag from the swing into the rack position.

[vc_row][vc_column][vc_video link=”https://youtu.be/d_dpqStU7ow” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview Very similar to the swing except you’ll immediately drop into a squat at the top of the upswing. The

[vc_row][vc_column][vc_video link=”https://youtu.be/Q7rAfqN-NH0″ align=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview Similar to the kettlebell swing, the Bulgarian bag swing can be used as a transitional exercise used within a complex or

[vc_row][vc_column][vc_video link=”https://youtu.be/M1DgqMMhDhQ” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag front rock-it is an exercise I took from heavy club training, it’s a great movement for

[vc_row][vc_column][vc_video link=”https://youtu.be/-zD2z70lKk4″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag military press is a very effective upper body strengthening exercise that works the shoulders through the

[vc_row][vc_column][vc_video link=”https://youtu.be/AwXRBdImQuQ”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag can be used a number of ways for rowing movements depending on your training goals. If you

[vc_row][vc_column][vc_video link=”https://youtu.be/f8ksHTXhbwg” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Although push ups are a not a movement unique to Bulgarian bags, I like the way the Bulgarian bag and

[vc_row][vc_column][vc_video link=”https://youtu.be/PQK0OLbS59Y” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview Bulgarian bag lunges are a unilateral exercise that improves balance and coordination. The bag can be held in various

[vc_row][vc_column][vc_video link=”https://youtu.be/xBrITxjmeb4″ align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview Bulgarian bag good mornings are another excellent hip hinge movement that work the posterior chain muscles and especially the

[vc_row][vc_column][vc_video link=”https://youtu.be/cRTfBWPVt6s” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview Bulgarian bag deadlifts are an important exercise for any training program and is the technique used to pick the

[vc_row][vc_column][vc_video link=”https://youtu.be/jAo338cgsmU” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview The Bulgarian bag can be held a number of ways when performing Bulgarian bag squats, holding the bag with

[vc_row][vc_column][vc_video link=”https://youtu.be/-L09l0UHers” align=”center”][/vc_column][/vc_row][vc_row][vc_column width=”1/2″][/vc_column][vc_column width=”1/2″][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space height=”20px”][vc_column_text]Overview For most Bulgarian bag movements stand with your feet shoulder width apart with your toes pointing forward. When performing

[vc_row][vc_column][vc_single_image image=”19777″ img_size=”full” alignment=”center” image_hovers=”false”][vc_column_text]Overview The Bulgarian Bag rotational clean is the transverse plane version of the traditional sagittal plane clean. The technique is very

[vc_row][vc_column][vc_single_image image=”19769″ img_size=”full” alignment=”center” image_hovers=”false”][vc_column_text]Overview This Bulgarian bag swing to lateral lunge and arm throw is three exercises combined to make one movement. It starts