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Bulgarian Bag Good Morning

AdvancedStrengthTier T3

You stand with a crescent-shaped bag across your shoulders and upper back, holding its handles. You push your hips back to hinge forward with a neutral spine, then drive your hips forward to stand tall.

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing upright, a crescent-shaped bag draped across both of her shoulders, both hands gripping its handles.

    Step 1 of 3

    Stand tall with the bag resting on your shoulders and a good grip on the handles.

  2. The same woman, now hinged forward at the hips with her chest lowered toward the floor, the bag still resting across her shoulders.

    Step 2 of 3

    Maintain a strong core and drive your hips back while lowering your chest toward the floor, keeping the bag resting on your shoulders.

  3. A woman standing upright, a crescent-shaped bag draped across both of her shoulders, both hands gripping its handles.

    Step 3 of 3

    Stand tall with the bag resting on your shoulders and a good grip on the handles.

Safety Information

Keep the low back flat and neutral throughout the hinge -- never let it round -- and maintain a strong core. If you have a low-back injury, a disc condition, or are new to a hip-hinge pattern, ask a physical therapist or physician before loading the hinge with a weighted bag across the shoulders, because the whole spine is held in a forward-inclined position under load throughout the movement. Stop and return to the tall standing start position with control immediately if you feel a pinch, sharp pain, or numbness in the low back, hip, or hamstrings at any point during the hinge. 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.