BULGARIAN BAG SQUATS

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 body in different ways. For example, holding the bag on one shoulder will unilaterally challenge the core whereas the Zercher hold will target the arms and shoulders more. Experiment holding…

Bulgarian Bag Walking Spin

Overview The Bulgarian bag walking spin is extremely challenging so only attempt the walking spin when you can perform the spin with proficient technique. Like the walking swing, only use small steps when walking forward. Teaching Points Place the bag on the floor in front of you resting up against your legs and the main…

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 movement to Prep movement #3 – The Looping Spin, but it’s performed with speed. This exercise is fantastic for building circular shoulder strength, grip strength, cardio conditioning and rotational core…

Bulgarian Bag Stance & Posture

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 swings, having your feet in an athletic stance with your feet shoulder width apart will give you more stability, which is especially important when swinging heavier weights. Also, exercises like…

Bulgarian bag rotational clean

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 be some thoracic rotation and you’ll need to have your feet close together allow room for the bag to swing outside of the legs. Remember to wait for the bag…