Bulgarian Bag Vertical Swing

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Exercise Profile

Bulgarian Bag Vertical Swing Overview

The Bulgarian bag vertical swing workout is designed to engage the glutes and lower back. The Bulgarian bag is a versatile tool that provides resistance and challenges the core.

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Bulgarian Bag Vertical Swing Instructions

Hold the bulgarian bag with both hands, palms facing down, and stand with your feet shoulder-width apart.
Start by swinging the bag between your legs, bending at the hips and knees, while keeping your back straight.
As the bag swings back, explosively extend your hips and knees, using the momentum to swing the bag up in front of you.
At the top of the swing, the bag should reach chest height, and your arms should be fully extended.
Allow the bag to swing back down between your legs and repeat the movement for the desired number of repetitions.

Bulgarian Bag Vertical Swing Tips

Start with a light-weight Bulgarian bag to master the vertical swing technique.
Engage your glutes and lower back by squeezing them at the top of each swing.
Focus on maintaining a neutral spine throughout the exercise to protect your lower back.
Keep your core tight and your shoulders relaxed to avoid unnecessary strain.
Gradually increase the weight of the Bulgarian bag as your form and strength improve.
Experiment with different grip positions to find the one that feels most comfortable and effective for you.
Include the vertical swing exercise in your regular workout routine to build explosive power and strengthen your glutes and lower back.