Bulgarian Bag Training - Learning the Open Spin

The Bulgarian Bag is an unusual yet versatile training tool, sharing its roots from the world of Greco Roman Olympic Wrestling. This crescent shaped super strong training bag has all the hallmarks of an eastern bloc legend, allowing its user to focus on movement based strength and conditioning. Not only can basic movement patterns be trained, but increasingly complex rotational variations can be created, challenging three dimensional core strength and stability whilst developing both grip, shoulder and arm strength and endurance.

 

The Bulgarian Bag Open Spin

The Bulgarian Bag Open Spin is one of the quintessential and unique exercises of this diverse training tool that ultimately challenges the body on a multitude of different fronts. Essentially, this exercise is a dynamic halo, appearing much the same as the traditional halo that can be performed with Kettlebells, weight plates and medicine balls. Of course the main difference with the Spin is, now speed, timing, coordination, balance and body weight transfer has been thrown into the mix, creating a very dynamic exercise that also challenges your grip strength and endurance as you continually grip the main handles when performing the movement.

 

Anatomy of the Bulgarian Bag

Before jumping into the Spin or Bulgarian Bag Training in general, knowing your way around the bag is imperative. Of course knowing the difference between grabbing the main handles and the side handles, as well as knowing where the thumb crease is located is essential for success in particular if not all of the exercises.

Bulg bag ana

Side Handles: These handles or hand holds are located on the top of the bag that generally force you to either pinch grip or open hand grip just to hold onto them. They are used for rowing, pressing, carrying and for juggling style movements.

Straps: The long coloured straps serve a couple of key purposes. First up, the colour denotes what weight the Bulgarian Bag is, giving a quick and easy reference for identifying the one you want. Secondly, the straps can be used as a grip aid, much the same as a set of in build lifting straps, helping to secure the bag in the grip. Lastly, the straps allow for some basic exercises to be performed, like presses and curls, that can also be used to loop over the arms to add weight to chin ups and push ups.

Main Handles: These handles are the large tapered handles that are used for the majority of the training exercises. Because of the tapered design, they will often begin to slide out of your hands when you are performing the exercises, forcing you to hold on harder so you don’t drop the bag. This main design feature is why grip strength and endurance is constantly tested and challenged when training with the bag.

Thumb Crease: The big crease between the main handles and the bag is known as the thumb crease, which serves to aid in the grip of many of the dynamic movements, by helping your thumb to lock the hand into the right position and stop the bag from slipping.

 

Spin Progressions

The following exercises help to create a simple progressive path to perfecting this movement, which can create some initial problems when trying to jump straight to the Spin for the first time. Each progression in the series helps to hone a specific skill that will add to the overall success of the exercise, giving you the perfect chance to master the complexity of the movement.

Progression 1 - Chop to Shoulder Load

Difficulty: Beginner

[embed]https://www.youtube.com/embed/q93980RDvM8[/embed]

The Chop to Shoulder Load is the first progression in this Spin progression series that also serves to teach an easy transition for bringing the bag up to the shoulders for performing squats, lunges, good mornings and the like. The key focus with this first movement is the arm action, teaching the roll and whip that your arms need to make in order to smoothly move the bag around the body.

Purpose

  • Rotational frontal plane swing, that builds shoulder strength, core strength and stability.
  • Builds rotational power by forcing the body to accelerate and decelerate weight through the transverse plane as well as challenging grip strength.

Execution

  • Set the bag up on the floor so the main handles point to the sky and the bag is resting against the shins.
  • Reach down and grab hold of the handles, digging your thumbs right into the Thumb Crease.
  • With good alignment, stand up gripping the bag, and widen your stance to about shoulder width.
  • Rotating through the hips, swing the bag from side to side with straight arms to generate momentum, shifting your hips and weight away from the direction of the swing.
  • Chose a side to work on, and swing the bag up and in an arc towards one shoulder.
  • Keeping the shoulders and head level, whichever side you are swinging to, the opposite arm will move high as the other pulls in tight and whips in an upward fashion. This movement is very similar to a halo exercise, where the head stays level, and the arms rotate a weight around the head.
  • Allow the bag to come around the head, aiming to roll the bag softly across the shoulders.
  • Finish with the bag resting on the shoulders, with good alignment and position.
  • Reverse the motion by lifting one arm over the head and roll the bag back off the shoulders, casting it away and letting it swing across the front of the body.
  • Rotate through the hips, staying strong through your mid-section, moving your weight in the opposite direction to the swing.
  • Hold tight and decelerate the bag, aiming to reverse the swing and bring it back and up to the shoulders again.

Technique Points

  • Ensure you grip tightly and dig your thumbs into the handle crease.
  • Think about rotating around a central axis, keeping your feet planted securely on the ground.
  • If you are working on the right shoulder, the bag will swing to the left and be redirected to your right, where the left arm will circle over the head, and the right arm will pull close and whip upwards to bring the bag to the shoulders.
  • Aim to lower the bag as softly as you can to your shoulders.

Progression 2 - Chop to High Load

Difficulty: Beginner

[embed]https://www.youtube.com/watch?v=HwmS5cWWuKQ[/embed]

This second progression teaches the position that the bag must be in when passing the bag around the body in the top portion of the spin. Naturally this differs from the first progression by placing the arms and elbows high, to allow the bag to hang behind the body and down the back, opening up the shoulders and chest and placing a larger demand on the grip. Pay attention to your abdominal engagement and control in this exercise and prevent any excessive flaring of the ribcage or extension of the lower back, especially when the arms are raised and the bag is being placed behind the body.

Purpose

  • Rotational frontal plane swing, that builds shoulder and core strength and stability, that also strengthens the abdominal connection between the hips and ribcage.
  • Opens up and mobilises the thoracic spine, shoulders and chest.

Execution

  • The set up and execution of this exercise is very similar to the Chop to Shoulder Load.
  • Set the bag up on the floor so the main handles point to the sky and the bag is resting against the shins.
  • Reach down and grab hold of the handles, digging your thumbs right into the Thumb Crease.
  • With good alignment, stand up gripping the bag, and widen your stance to about shoulder width.
  • Rotating through the hips, swing the bag from side to side with straight arms to generate momentum, shifting your hips and weight away from the direction of the swing.
  • Chose a side to work on, and swing the bag up and in an arc towards one shoulder.
  • Keeping the shoulders and head level, whichever side you are swinging to, the opposite arm will move high as the other pulls in tight and whips in an upward fashion. This movement is very similar to a halo exercise, where the head stays level, and the arms rotate a weight around the head.
  • Continue to move the hands and elbows upward, as one arm moves over the head and the other whips close and up, aiming to rest the bag on the rear of the upper back.
  • Pause for a moment, with the arms up and the bag resting against the back, making sure you engage your abdominals to prevent your rib cage from flaring and your lumbar spine from excessively arching.
  • Redirect the bag, by moving one arm back over the head and pulling down with the opposite arm, casting the bag away and starting the swing again.
  • Rotate through the hips, staying strong through your mid-section, moving your weight in the opposite direction to the swing.
  • Hold tight and decelerate the bag, aiming to reverse the swing and bring it back and up to the shoulders again for another rep.

Technique Points

  • Ensure you grip tightly and dig your thumbs into the handle crease.
  • Think about rotating around a central axis, keeping your feet planted securely on the ground.
  • Keep the arms straight when swinging the bag across the body.
  • Really focus on keeping the trunk tight when your arms are overhead and always move the bag around you, don’t move your head and shoulders around the bag.

Progression 3 - Looping Spin Transition

Difficulty: Beginner

[embed]https://www.youtube.com/watch?v=AMClIHzP56U[/embed]

With two progressions under the belt, you now know how to swing the bag from side to side using your body weight to create momentum, and the action your arms need to move the bag behind the body. Adding to this skill is the third progression, aiming to teach you how to move the bag across the back whilst shifting your body weight to get ready for another swing. Essentially, this movement can be taken very slowly at first, where velocity can be incrementally added and increased when you feel ready, to progress to the full spin. This progression can also be practiced as either the looping movement as demonstrated in the video, or as a continuing circular movement. Just remember, take your time and master the slow movement and transition, adding speed only when you feel balanced and confident to do so.

Purpose

  • Rotational frontal plane swing that builds shoulder and core strength and stability whilst testing and challenging the grip.
  • Mobilises and opens the shoulders, thoracic spine and chest and teaches the weight transfer needed for the Spin.

Execution

  • The set up and execution of this exercise is very similar to the Chop to Shoulder Load and the Chop to High Load.
  • Set the bag up on the floor so the main handles point to the sky and the bag is resting against the shins.
  • Reach down and grab hold of the handles, digging your thumbs right into the Thumb Crease.
  • With good alignment, stand up gripping the bag, and widen your stance to about shoulder width.
  • Rotating through the hips, swing the bag from side to side with straight arms to generate momentum, shifting your hips and weight away from the direction of the swing.
  • Chose a side to work on, and swing the bag up and in an arc towards one shoulder.
  • Keeping the shoulders and head level, whichever side you are swinging to, the opposite arm will move high as the other pulls in tight and whips in an upward fashion. This movement is very similar to a halo exercise, where the head stays level, and the arms rotate a weight around the head.
  • Continue to move the hands and elbows upward, as one arm moves over the head and the other whips close and up, aiming to hang the bag down the back.
  • The main difference with the Looping spin transition is that the bag will hang off centre to allow for the weight transfer, meaning that as the bag moves around the head, the hips will shift slightly in the opposite direction to offset the weight of the bag.
  • Draw the bag across the shoulders slowly, sliding the bag across the upper back and shifting your hips and weight in the opposite direction of the moving bag.
  • Once the bag has moved as far as you feel comfortable, rotate one arm over the head pulling the opposite arm downward, and cast the bag out and in and arc.
  • Allow the bag to swing with straight arms and across the body, staying strong through your mid-section and rotating through the hips, moving your weight in the opposite direction to the swing.
  • Hold tight and decelerate the bag, aiming to reverse the swing and bring it back and up to the shoulders again for another rep.
  • The bag will travel around the body in the transition, then swing and redirect in the front of the body, much like a big looping movement.

Technique Points

  • Take the transition slowly, feeling the weight shift as you move the bag from shoulder to shoulder.
  • Control the rotation with the hips, and aim to rotate around a central axis.
  • Really focus on keeping your feet grounded to the floor.
  • Your shoulders and head should remain level at all times.

Progression 4 - Open Spin

Difficulty: Intermediate

[embed]https://www.youtube.com/watch?v=PbysPTU69fc[/embed]

The Open Spin is the goal of the following progressions, and as you have probably experimented with in the Looping Spin Transition, is simply a subtle sped up version of progression 3. This movement is a great conditioning exercise that raises the heart rate and taxes the grip the longer you preform it, teaching balance and stability from the ground up. This movement can be performed as demonstrated in the video, as one big circular exercise, or feel free to mix things up by changing direction at any stage by decelerating the bag in the swing, and redirecting the bag into the opposite direction.

Purpose

  • The Bulgarian Bag Open Spin is a quintessential Bulgarian Bag exercise that is a great multi planar, total body movement that teaches skill and coordination from the ground up.
  • This exercise is great for developing grip strength and endurance which also raises the heart rate quite considerably.

Execution

  • The set up and execution of this exercise is very similar to all of the progressional exercises that lead up to the spin.
  • Set the bag up on the floor so the main handles point to the sky and the bag is resting against the shins.
  • Reach down and grab hold of the handles, digging your thumbs right into the Thumb Crease.
  • With good alignment, stand up gripping the bag, and widen your stance to about shoulder width.
  • Rotating through the hips, swing the bag from side to side with straight arms to generate momentum, shifting your hips and weight away from the direction of the swing.
  • Choose which direction you are going to Spin, because this movement creates a continual circular movement.
  • Keeping the shoulders and head level, whichever side you are swinging to, the opposite arm will move high as the other pulls in tight and whips in an upward fashion, to bring the bag around the shoulders.
  • Aim to perform the same action as the Looping Spin Transition, except this time speed the movement up and keep the bag about 1cm from the body.
  • Pass the bag across the back by shifting your weight and using the momentum of the swing.
  • Cast the bag away by allowing one arm to pass over the head and pulling down with the opposite arm, allowing the bag to fall and swing across the body once again.
  • Continue this circular movement, shifting your weight and smoothly rotating your body with your hips.

Technique Points

  • Use the Looping Spin Transition to hone the skills and coordination needed for this movement. Simply start slow and aim to speed the movement up until you are spinning the bag in a complete circle.
  • Aim to pass the bag without touching the back, this way you will keep a smooth transition without slowing down the bags momentum.
  • Turn the head and body in time with the hips, aiming to keep a slight bend in the knees to assist with the flow of the movement and ease of rotation.
  • Remember to pass the back low across the back, keeping the elbows high without ducking the head or twisting the shoulders.
  • Only swing or spin the Bulgarian Bag by the main handles, using the straps for assistance if you need.

 

Final Thoughts

The Bulgarian Bag Spin has two key varieties which will be explored in a further blog post, but essentially you have the Open Spin and the Closed Spin. These movements can be linked up to many other variations for Bulgarian Bag exercises, and can be complexed into vast flowing movements and exercises, allowing you to combine Spins to Sntaches to Arm Throws to Skiers to Side Snatches and so on and so on. This of course adds to the versatility of this training tool, giving options for the absolute beginner all the way up to the serious athlete. As with everything training orientated, progression is the key, and learning the Open Spin is no exception, so take your time and only progress when you have mastered the previous progression. Don’t be afraid to experiment or play with your ideal stance either, try to find something that works well for you, and allows you to maintain balance and solid contact through your feet to the ground. Remember, even though you are standing solidly on the ground, your hips and body must be free to move and transition your body weight, so chose a stance that feels comfortable and promotes ease of movement.

 

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