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Bulgarian Bag Spin

AdvancedStrengthTier T3

You stand holding a crescent-shaped weighted bag by its handles. Using hip rotation, you swing the bag over one shoulder, behind your neck and back around to the front.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • sandbag

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Power the bag's rotation with your own hip rotation and lead-arm whip.
  1. A woman standing with knees bent, holding a crescent-shaped weighted bag by its two handles in front of her body.

    Step 1 of 4

    Stand with your knees bent, gripping the bag's two main handles in front of your body, ready to begin the spin.

  2. The same woman, hips rotated to the right, the bag now passing over her right shoulder and behind her neck.

    Step 2 of 4

    Rotate from your hips to swing the bag up and over your right shoulder and behind your neck.

  3. The same woman, right arm extended, the bag now whipped back around to the front of her body, continuing its momentum.

    Step 3 of 4

    Whip the bag back round to the front with your lead arm, continuing to spin the bag with good momentum.

  4. A woman standing with knees bent, holding a crescent-shaped weighted bag by its two handles in front of her body.

    Step 4 of 4

    Stand with your knees bent, gripping the bag's two main handles in front of your body, ready to begin the spin.

Safety Information

Before beginning, check there is sufficient space around you to swing the bag without making contact with any obstacle, because the spin swings the bag in a continuous arc that passes close to your own head and neck. Visually check the bag's surfaces, handles, and edges for cuts, nicks, abrasions, or tears before use; running a hand over the surface may identify damage that could compromise your grip while the bag is in motion behind your neck. Do not attempt this exercise with a bag heavier than your own capability, and know your own weight limits, because you must control the bag's own momentum through a continuous rotation that passes close to your own head. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.