Moves/Banded Bulgarian

Banded Bulgarian

ID: 199

No video uploaded

Exercise Type:
Upper Pull
Contraindications:
Shoulder Issues/Mobility
Equipment:
High Bands
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Initiate from the shoulder blades, not from the biceps.
  2. 2. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  3. 3. The elbow path determines which muscles work most — experiment deliberately.
  4. 4. Lower under full control to the dead hang — do not drop.

Regression:

Perform a bodyweight inverted row at a low bar to build the pulling pattern with reduced load.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Incomplete range — chin must clear the bar; if not, substitute an easier variation until strength catches up.