Bulgarian Bag Exercises

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.

Overview After perfecting the previous two progressions you now know how to laterally swing the Bulgarian bag and whip around the back of the body

Overview The Bulgarian bag side swing to high park is the second progression and teaches the position the bag must travel through in the top

Overview The spin is one the fundamental Bulgarian bag exercises and something unique to this training tool. This challenging movement is very dynamic in nature

Overview The Bulgarian bag mill is another traditional steel club exercise we can perform with a Bulgarian bag. The mill is a great sport specific

Overview The Bulgarian bag lamb swing takes the bag from the floor with the bag positioned just outside of the leg, to the back position

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,

Overview The Bulgarian Bag Rotational Snatch & Lunge is another tricky one to master. To make it easier break it down into two steps. Step

Overview The Bulgarian bag rotational snatch is a challenging exercise to master, be sure to move the bag through a powerful hip drive and start

Overview The Bulgarian bag rotational high pull is the transverse plane version of the traditional sagittal plane high pull. The technique is very similar except

Overview The Bulgarian bag rotational clean is the transverse plane version of the traditional sagittal plane clean. The technique is very similar except there will

Overview The Bulgarian bag rotational press is essentially a military press but with the added movement of hip rotation. This rotational will engage the core

Overview The Bulgarian bag walking oblique swing essentially combines the rotational swing with a small step, be sure to keep the steps small otherwise you’ll

Overview The Bulgarian bag rotational swing is the transverse plane version of the traditional swing. The technique is very similar except there will be some

Overview The Bulgarian bag rotational deadlift moves the traditional deadlift into the transverse plane. This is a great exercise for building leg strength as well

Overview The Bulgarian bag arm throw is a great full body exercise, this movement will develop rotational power, core stability and build leg, grip and

Overview The Bulgarian bag lateral lunge clean is a fantastic lateral movement. Your legs get challenged with the lunge and the body is targeted with

Overview The Bulgarian bag side swipe is essentially the same exercise as the swipe, except it’s performed in the frontal plane (laterally). The side swipe

Overview Bulgarian bag 180’s is a very similar exercise to the side clean, except instead of stopping the movement at the bottom of the side

Overview One of the great things about the Bulgarian bag is the ability to easily train frontal and transverse plane movements. The key to the

Overview The Bulgarian bag side swing squat is the frontal plane version of the swing squat. This movement is excellent for building leg and grip

Overview The Bulgarian bags unique design makes it perfect for swinging laterally. There are two types of side swing, the Low to high and the

Overview The Bulgarian bag side rock-it is a similar exercise to the rock-it exercise we performed in the last video, but this time in the

Overview The Bulgarian bag snatch should only be attempted after mastery of the high-pull. The lift basically involves lifting the bag from a swing, to

Overview The Bulgarian bag high pull is predominantly a swing-based movement and is the precursor for the snatch. If you want to get good at

Overview Bulgarian bag swipes are another exercise I took from heavy club training. I like to do swipes for high reps towards the end of

Overview The Bulgarian bag clean and press is a hybrid exercise that combines the Bulgarian bag clean and the Bulgarian bag press. To successfully perform

Overview The Bulgarian bag clean is a dynamic exercise that moves the bag from the swing into the rack position. Therefore, before your clients perform

Overview Very similar to the swing except you’ll immediately drop into a squat at the top of the upswing. The Bulgarian bag swing squat is

Overview Similar to the kettlebell swing, the Bulgarian bag swing can be used as a transitional exercise used within a complex or flow, or for

Overview The Bulgarian bag front rock-it is an exercise I took from heavy club training, it’s a great movement for learning how to use your

Overview The Bulgarian bag military press is a very effective upper body strengthening exercise that works the shoulders through the full range of motion, increases

Overview The Bulgarian bag can be used a number of ways for rowing movements depending on your training goals. If you would like to build

Although push ups are a not a movement unique to Bulgarian bags, I like the way the Bulgarian bag and Aqua bag can be used

Overview Bulgarian bag lunges are a unilateral exercise that improves balance and coordination. The bag can be held in various positions which will challenge the

Overview Bulgarian bag good mornings are another excellent hip hinge movement that work the posterior chain muscles and especially the hamstrings. A very similar movement

Overview Bulgarian bag deadlifts are an important exercise for any training program and is the technique used to pick the bag up from the floor

Overview The Bulgarian bag can be held a number of ways when performing Bulgarian bag squats, holding the bag with different holds will challenge the

Overview For most Bulgarian bag movements stand with your feet shoulder width apart with your toes pointing forward. When performing lateral swinging movements like side

Overview The Bulgarian Bag rotational clean is the transverse plane version of the traditional sagittal plane clean. The technique is very similar except there will

Overview This Bulgarian bag swing to lateral lunge and arm throw is three exercises combined to make one movement. It starts with the lateral swing,