Bulgarian Bag Exercise Progressions
Articles
Dan Clay

Bulgarian Bag Exercise Progressions

https://player.vimeo.com/video/547247783 BUY YOUR BULGARIAN BAGS HERE BULGARIAN BAG CERTIFICATION Simple To Complex When learning a new skill like Bulgarian bag training it’s important to start

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Bulgarian Bag Mills
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Mills

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

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Bulgarian Bag Lamb Swing
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Lamb Swing

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

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Bulgarian Bag Pivot Snatch
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Pivot Snatch

Overview The Bulgarian Bag Pivot Snatch is a fantastic transverse plane exercise that teaches timing, balance and coordination as you generate force from the hips,

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Bulgarian bag arm throw
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Arm Throw

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

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Bulgarian bag side swipe
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Side Swipe

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

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Bulgarian bag 180's
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag 180’s

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

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Bulgarian bag side clean
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Side Clean

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

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Bulgarian bag snatch
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Snatch

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

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Bulgarian bag high pull
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag High Pull

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

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Bulgarian bag swipes
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Swipes

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

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Bulgarian bag clean & press
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Clean & Press

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

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Bulgarian Bag Clean
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Cleans

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

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Bulgarian bag swing squat
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Swing Squat

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

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BULGARIAN BAG SWINGS
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Swings

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

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Bulgarian bag military press
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Military Press

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

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Bulgarian bag lunges
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Lunges

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

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Bulgarian bag good mornings
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Good Mornings

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

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Bulgarian Bag Deadlift
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Deadlift

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

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BULGARIAN BAG SQUATS
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Squats

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

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Bulgarian Bag Spin

Overview The spin is the end game of the previous progressions and is a totally unique exercise to the Bulgarian bag. It’s a very similar

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Bulgarian Bag Stance & Posture
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Stance & Posture

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

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Bulgarian bag rotational clean
Bulgarian Bag Exercises
Dan Clay

Bulgarian Bag Rotational Clean

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

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