Bulgarian Bag Vertical Swing (alternating)

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Exercise Profile

Bulgarian Bag Vertical Swing (alternating) Overview

The Bulgarian bag vertical swing (alternating) workout is a targeted exercise that focuses primarily on the glutes.

During the workout, the Bulgarian bag is used to perform vertical swings, alternating between the left and right sides.

While the workout also engages secondary muscles, the main emphasis is on the glutes, making it an effective exercise for strengthening and toning this area.

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Bulgarian Bag Vertical Swing (alternating) Instructions

Stand with your feet shoulder-width apart, holding the bulgarian bag in front of your body with both hands.
Engage your core and maintain a neutral spine throughout the exercise.
Start the movement by swinging the bulgarian bag up and over your shoulder, keeping your arms straight.
As the bag reaches the top of the swing, rotate your hips and shoulders to the opposite side, allowing the bag to swing down and across your body.
As the bag swings down, bend your knees slightly and allow your hips to hinge back, maintaining a soft bend in your elbows.
Repeat the swing motion, alternating sides with each repetition.

Bulgarian Bag Vertical Swing (alternating) Tips

Start with a shoulder-width stance, holding the Bulgarian bag with an overhand grip.
Initiate the swing by hinging at your hips, keeping your back straight and core engaged.
As you swing the bag up, squeeze your glutes to generate power and maintain stability.
Keep your arms relaxed and let the momentum of the swing do the work.
Alternate the swing between your left and right sides, focusing on a smooth and controlled motion.
Remember to breathe throughout the exercise and maintain proper form to maximize glute engagement and overall effectiveness.