Bulgarian Bag Around The World

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The Bulgarian Bag Around the World workout is designed to engage the lower back and obliques.

The Bulgarian Bag’s unique shape and handles allow for dynamic movements that target specific muscle groups.

Stand with your feet shoulder-width apart, holding the Bulgarian bag in front of you with both hands.
Swing the bag up and over your right shoulder, using your hips and core to generate momentum.
As the bag reaches the top of the swing, quickly switch your grip and let the bag swing down and around your body.
Catch the bag with your left hand as it swings behind your body, and continue the motion by swinging it up and over your left shoulder.
Repeat the movement, switching your grip and swinging the bag back and forth in a continuous fluid motion.

Start with a lighter weight Bulgarian bag to master the Around the World exercise and focus on proper form.
Engage your lower back and obliques by maintaining a strong core throughout the movement.
Keep your feet shoulder-width apart and slightly bend your knees to provide stability and protect your lower back.
As you swing the Bulgarian bag around your body, focus on using your obliques to generate the power and momentum.
Avoid using your arms to swing the bag; instead, let your core muscles do the work.
Control the movement and avoid rushing through it. Slow and controlled swings will engage your muscles more effectively.
Gradually increase the weight of the Bulgarian bag as your form improves and you feel comfortable with the exercise.