About this exercise
A rotational core exercise in which you hold a weighted bag or medicine ball at arm's length and rotate it in a controlled arc around your body, loading the obliques and core through the full rotational range of motion.
Weighted Bag Spin
Step by step instructions, muscle activation and variants for the Weighted Bag Spin.
MediumCoreObliques
How to Perform
- Stand with feet shoulder-width apart and hold a weighted bag with both hands in front of your body
- Extend your arms out and begin rotating the bag horizontally around your body in one direction
- Keep your hips as stable as possible while your torso drives the rotation
- Use a controlled pace — do not let momentum take over
- Complete the desired number of rotations in one direction, then reverse and repeat in the other direction
- Keep a slight bend in your knees and maintain a tall, braced posture throughout
Muscle Activation
Primary
CoreObliques
Secondary
AbsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Weighted Bag Spin
The Weighted Bag Spin is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.