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Bulgarian Bag Bent-Over Row, Main Handles

IntermediateStrengthTier T3

You stand with feet shoulder-width apart and hinge at the hips with slightly bent knees, holding the main handles of a crescent-shaped bag. You pull the bag toward your torso, then lower it.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

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

  • Stand with the feet shoulder-width apart and the bag resting against the legs with its main handles pointing upwards, then hinge at the hips and grip the main handles.
  • Row slowly and under control.
  1. A man hinged forward at the hips, both hands gripping a crescent-shaped bag's main handles, the bag hanging against his thighs with his arms extended.

    Step 1 of 3

    Hinge at the hips with the chest proud and grip the bag's main handles, the bag hanging against your thighs.

  2. The same man still hinged forward, both elbows drawn back past his ribs, the bag pulled up close against his thighs at about lower-rib height.

    Step 2 of 3

    Slowly draw your elbows back and squeeze through the shoulder blades, keeping the bag close to your thighs.

  3. A man hinged forward at the hips, both hands gripping a crescent-shaped bag's main handles, the bag hanging against his thighs with his arms extended.

    Step 3 of 3

    Hinge at the hips with the chest proud and grip the bag's main handles, the bag hanging against your thighs.

Safety Information

Keep the spine neutral and the core braced through the whole hinge and row, because a braced core and a straight line from crown to tailbone are the form cues. If you have a back, shoulder or hip condition, or are new to hinged rowing, ask a physiotherapist or physician before rowing a loaded bag, because the torso stays inclined under load throughout. Stop and lower the bag under control if you feel sharp pain, pinching or numbness in the back, shoulders or hips. 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.