The Bulgarian bag is a highly versatile training tool that can be used in an almost unlimited number of ways, below is a list of such Bulgarian bag benefits;

  • Increase strength & power
  • User friendly
  • Easily transportable
  • Highly versatile
  • Build a powerful grip
  • Builds rotational core strength
  • Sport specific training
  • Multi-planar movement
  • Metabolic conditioning
  • Available in many weights and sizes
  • A time efficient workout
  • Increase metabolic rate and promote fat loss
  • Great for indoor and outdoor training
  • Effective for 1-1 training and group fitness
  • Total body conditioning
  • Challenging but fun
  • Suitable for beginners and advanced users
  • Durable and robust
  • Build circular shoulder strength
bulgarian bag

Increase strength & power

The dynamic nature of the Bulgarian bag means it’s excellent for building explosive power whilst developing overall strength. The bag can also be used to add additional weight to body weight exercises like squats and lunges or for pressing and pulling lifting movements.

User friendly

Unlike kettlebells, barbells and dumbbells that can be very unforgiving if an exercise if performed incorrectly. The Bulgarian bag is made from canvas or leather and filled with sand so is more user-friendly for performing complex exercises such as cleans, snatches and jerks.

Easily transportable

The Bulgarian bag can be easily packed into the car and taken with you wherever you go so you can train anywhere, anytime!

Highly versatile

The shape of the bag lends itself perfectly for being swung around the body and the multiple handles allow the bag to be pressed, pulled, carried and thrown in an endless number of ways.

Build a powerful grip

Bulgarian bags build superior grip strength like no other training tool, the handles are designed to be squeezed and the forearm flexors get an incredible workout stopping the bag from slipping through the fingers.

Builds rotational core strength

Because the bag is designed to be swung and spun in all directions under resistance it’s incredible for building rotational core strength as your core muscles are forced to engage and stabilise through rotational and anti-rotational forces.

Sport specific training

Any athlete requiring a strong grip, bullet proof shoulders and a powerful core will benefit greatly with Bulgarian bag training.

These sports include but are not limited to; Rugby, Martial arts, Hockey, Cricket, golf, tennis and baseball.

Multi-planar movement

Press, pull, carry, throw, rotate, swing and spin the bag in any direction and work all three planes of motion simultaneously with workouts that are extremely functional in nature that carry over to many sports as well as every day activities.

Metabolic conditioning

Working both the aerobic and anaerobic energy systems with full body workouts that elevate the heart rate will boost fitness levels without the need for performing boring cardio.

Available in many weights and sizes

With weights starting at 5kgs and increasing all the way up to 35kg’s there’s a weight for everyone. The Bulgarian bag is a skilled based tool so be sure to start light as you become proficient in advanced frontal plane and transverse plane movements.

A time efficient workout

The Bulgarian bag is a challenging workout that will hit every major muscle whilst quickly elevating the heart rate. A 20-minute workout is more than enough time to build strength, power, endurance and improve cardiovascular health.

Increase metabolic rate and promote fat loss

High intensity workouts that significantly increase the heart rate will raise the metabolic rate and promote healthy fat loss whist building lean muscle mass.

Great for indoor and outdoor training

Train indoors and drop the bag without damaging the floor (or your feet) or take it with you to the park or beach for an effective outdoor workout without the need to set up bulky fitness equipment.

Effective for 1-1 training and group fitness

Train 1-1 personal training clients or a group of 30, the Bulgarian bag is ideal for all forms of training and can be used in a variety of settings.

Total body conditioning

Working over 300 muscles the Bulgarian bag makes for a fantastic full body conditioning tool. The multiple handles allow the bag to be pressed and pulled a number of ways and the bag contours the body perfectly for exercises such as lunges, squats and good mornings.

Challenging but fun

The Bulgarian bag will travel around the body faster than any other training tool which makes the workout both very challenging and fun.

Suitable for beginners and advanced users

Use the bag for traditional strength based exercises, perform complex Olympic lifts safely or swing the bag through multiple planes of motion, the Bulgarian bag is suitable for everyone no matter where they are on their training journey.

Durable and robust

Made from leather or canvas and filled with sand, the Bulgarian bag is a training tool built to last.

Build circular shoulder strength

There are very few training tools that will build circular shoulder strength. Circular shoulder strength is the movement required for striking and throwing and carries over to a variety of sports and many every day activities.