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Bulgarian Bag Swing and Catch

AdvancedStrengthTier T4

You stand with a wide stance, holding a crescent-shaped weighted bag by its handles. You push your hips back to swing the bag between your legs, then drive your hips forward to swing and catch it.

Targets: Hip
Muscles: Hamstrings, Gluteus Maximus

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

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man in a wide stance, hips driven back, holding a weighted bag that has swung low between his legs.

    Step 1 of 4

    Stand in a wide stance holding both main handles, drive your hips back, and let the bag swing between your legs.

  2. The same man, hips now thrust forward to a tall standing position, the bag swinging up in front of him.

    Step 2 of 4

    Thrust your hips forward, engaging your glutes, to drive up into a standing position.

  3. The same man standing tall, arms fully extended, holding the bag still out in front of his chest.

    Step 3 of 4

    With your arms extended, catch the bag in the front-rack position.

  4. A man in a wide stance, hips driven back, holding a weighted bag that has swung low between his legs.

    Step 4 of 4

    Stand in a wide stance holding both main handles, drive your hips back, and let the bag swing between your legs.

Safety Information

Make sure there is enough clear space around you before swinging the bag so it cannot make contact with any wall, rack, or other obstacle. Know your own weight limits and do not attempt a bag heavier than you can control through the full backswing-to-catch cycle. If you have a low-back, hip, or shoulder condition, or any recent injury to those areas, ask a physical therapist or physician before attempting this exercise, because the whole movement loads the posterior chain through an explosive hip hinge and then catches the bag's full weight at the end of extended arms held away from the body. 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.