DANGEROUSLY FIT BULGARIAN BAGS
WHAT IS A BULGARIAN BAG?
The Bulgarian bag is a crescent shaped bag filled with sand and made from leather, PVC or canvas with a variety of holding handles.
The shape of the bag and it’s handles allow the user to easily swing, spin, rotate and lift through various movement patterns.
It can also be gripped, grabbed, dragged and grappled in an almost endless number of ways making the Bulgarian bag an extremely versatile and useful piece of kit.
The crescent shape contours the body perfectly making traditional strength training movements like squats, lunges and good mornings comfortable to perform.
WHAT SIZE BULGARIAN BAG?
BENEFITS OF BULGARIAN BAG TRAINING
INCREASE STRENGTH & POWER
The Bulgarian Bag will move around your body faster than any other training tool ensuring a completely different training experience that is challenging but fun!
Concentrating on accelerating and decelerating the Bulgarian Bag with large swinging, spinning and rotating movements will target the entire body.
Or you can choose to target specific body parts like chest, back, shoulders and legs with traditional push/pull exercises.
Grab, grapple, throw, swing, press, pull and carry the Bulgarian Bag in an almost unlimited number of ways.
The design of the bag allows the user to swing, spin, throw and lift, plus, the crescent shape contours the body perfectly for traditional strength exercises like good mornings, lunges and squats.
The different types of handles allow for different grips providing an unparalleled amount of variety to your training. The handles on the front and side are excellent for controlled, resistance-based exercises. Gripping the Bulgarian bag main handles allows you to swing, spin and rotate during explosive movements.
DEVELOP ROTATIONAL CORE STRENGTH
Utilising large swinging cross-body rotational exercises makes the Bulgarian Bag an excellent training tool for building rotational strength and anti-rotational strength (torque) through acceleration and deceleration of the bag.
The extra leverage of holding the main handles with the centre of mass far away from the point of contact requires the core to engage and stabilize which increases force production exponentially.
By swinging the bag twice as fast you’re able to achieve twice the force, this rotational torque makes Bulgarian bags a superior training tool to many other traditional forms of strength training.
A unique aspect of the Bulgarian Bag is it’s ability to be swung with resistance in every direction through multiple planes of motion. This is something that separates the Bulgarian Bag from most of training implements and makes it very useful for developing functional movement patterns.
Functional movement patterns are defined primal movement patterns; such as squatting, lunging, pushing, pulling, throwing and rotating that are present in our everyday lives.
Made from leather or canvas and filled with sand, the Bulgarian Bag is very user-friendly and suitable for beginners and advanced users alike. Complex barbell exercises that require much coaching can be performed far easier with a Bulgarian Bag.
They are fairly cheap to purchase, require no specialized equipment and are very safe. Use it at home without damaging the floors (or your feet) or take it with you to the park or beach for an awesome workout!
BUILD A POWERFUL GRIP
Grip strength is one of the most overlooked aspects of many strength training programs and a weak grip will put you at a severe disadvantage in many sports as well as in every day life.
Unlike dumbbells, barbells and kettlebells that have a conventional handle that rests on the skeletal structure (pulls against the fingers or rests in the heel of the hand). When lifting or swinging the Bulgarian Bag users have to actively engage the forearm flexors to grip the handles as it tries to pull through the fingers.
The Bulgarian bag is one of the few training tools that will train all 3 types of grip strength; (1) Crush, (2) Pinch, (3) Support.
SPORT SPECIFIC TRAINING
SUPERIOR CORE ACTIVATION
Your core is forced to stay engaged through virtually all Bulgarian Bag swinging and spinning exercises as they are very dynamic movements.
In addition, many Bulgarian Bag exercises are performed standing in an upright stance forcing your core to work even harder, as opposed to many dumbbell, barbell and machine exercises where you’re either seated or laying down, meaning your core isn’t switched on.
So, the core is trained without having to train it in isolation with exercises such as sit-ups and crunches.
BULGARIAN BAG EXERCISES
The pivot snatch is a fantastic transverse plane exercise that teaches timing, balance and coordination as you generate force from the hips, pivot and transfer the weight from one foot to the other. This exercise develops torque (rotational strength), builds grip strength, core strength, shoulder strength and shoulder stability.
SIDE SWING SQUAT
The side swing squat AKA Bulgarian skier is the frontal plane version of the swing squat. This movement is excellent for building leg and grip strength and rotational/anti-rotational core strength, whilst also stabilising the shoulders and creating rotational stability.
The arm throw is a great exercise for mobilising the hip adductors whilst also developing force in the transverse and frontal plane and strengthening the posterior chain. This movement will build rotational power, core stability and strength, challenge the grip and target the shoulders and legs.
The lamb swing takes the bag from the floor with the bag positioned just outside of the leg, to the back position using a lateral swing and half spin. The exercise gets its name from the old school Eastern European wrestlers that would carry small farm animals across the back to develop strength, power and endurance.
This Bulgarian bag spin is a fantastic exercise for building circular shoulder strength, grip strength, cardio conditioning and rotational core strength. During this movement you get no rest which makes it a very metabolically demanding and challenging exercise.
BULGARIAN BAG WORKOUT
BULGARIAN BAG MASTERY CERTIFICATION
BECOME A GLOBALLY RECOGNISED BULGARIAN BAG INSTRUCTOR
Inside The Bulgarian Bag Mastery Course You’ll Find Over 220-Minutes Of High Quality Video Content, An In-Depth Learner Manual AND Online Support From Our Team Of Bulgarian Bag Experts