Bulgarian Bag Over The Head Swing

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The Bulgarian bag over the head swing workout primarily engages the lower back and obliques.

The Bulgarian bag is a versatile tool that provides resistance for a range of exercises without overstressing secondary muscles.

Stand with your feet shoulder-width apart, holding the Bulgarian bag in front of your body with both hands.
Engage your core and keep your back straight as you swing the bag up and over your head in a controlled motion.
As the bag reaches the top of the swing, allow it to arc back down behind your head, maintaining a firm grip.
Continue the swing in a fluid motion, using the momentum to bring the bag back up and over your head.
Repeat the swing for the desired number of repetitions, focusing on engaging your shoulder and back muscles throughout the exercise.

Start with a light-weight Bulgarian bag to master the over the head swing exercise.
Engage your lower back by keeping your core tight throughout the entire movement.
Focus on your obliques by twisting your torso as you swing the bag over your head.
Maintain a slight bend in your knees to protect your lower back and add stability.
Keep your arms straight and use your hips to generate the power for the swing.
Gradually increase the weight of the Bulgarian bag as you become more comfortable with the exercise.
Remember to breathe properly, inhaling as you swing the bag up and exhaling as you lower it down.