The Bulgarian Bag’s Unique Design Is Ideal For Performing Pulling, Pressing, Swinging And Spinning Movements That Build Torque, Full Body Strength & A Powerful Core.
Our Bags Are Made From Rip Resistant Vinyl, With Multiple Handles To Challenge The Grip & Sturdy Straps For Extra Support.
WHAT SIZE BULGARIAN BAG SHOULD I BUY?
BULGARIAN BAG WEIGHT RECOMMENDATION
RIP RESISTANT VINYL MATERIAL
The bag itself is made from strong rip resistant vinyl to ensure maximum durability.
HEAVY DUTY WEBBING STRAPS
The sturdy straps are primarily used to aid your grip during dynamic swinging and spinning exercises.
TAPERED MAIN HANDLES
Tapered by design the main handles build tremendous crush grip strength.
Assists gripping when holding onto the main handles and provides the ideal spot to position your thumbs.
THICKER SIDE HANDLES
Used for pressing, pulling and swinging exercises the side handles are excellent for building pinch grip strength.
TRIPLE ENCASED SAND BAGS
Filled with triple encased sand bags to avoid internal damage and reinforced with composite foam lining to provide comfort.
WHAT IS A BULGARIAN BAG?
The Bulgarian Bag is a crescent shape bag made from vinyl, leather or canvas and filled with sand.
The bag has a variety of handles and straps that allow the user easily spin, swing, lift and rotate through multiple planes of motion.
It can also be dragged, carried, gripped and grappled in an almost unlimited number of ways which makes the Bulgarian bag a highly versatile and functional training tool.
The shape of the bag contours the body perfectly making regular strength exercises like lungs, squats and good mornings comfortable to perform.
HISTORY OF BULGARIAN BAGS
Developed by former high level Bulgarian wrestler and USA Olympic Wrestling Team coach Ivan Ivanov in around 2005, the Bulgarian bag is very unique training tool.
Ivanov wanted something that would allow his athletes to build explosive power, build strength and condition his athletes.
The design of the Bulgarian bag is ideal for working movement patterns required in wrestling where the athlete is required to rotate, throw, push and pull in all planes of motion.
Although the Bulgarian bag was initially created to condition his World class wrestlers, it was soon adopted by personal trainers, sports coaches and fitness enthusiasts Worldwide for its superior strength and conditioning abilities.
The crescent shape of the bag was inspired by witnessing remarkable feats of strength from farmers in his home country of Bulgaria. Shepherds would carry lamb, goats and other small animals on the shoulders when wandering lands with their herds.
THE ANATOMY OF A BULGARIAN BAG
The front and side handles are excellent for building pinch grip strength and are primarily used for pressing and pulling movements, although they can also be used for swinging and spinning exercises.
The main handles taper out from the body of the bag are great for building crush grip strength and are mostly used for swinging and spinning movements, although they can also be used for pressing and pulling exercises.
The straps that attach to the main handles are mostly used assist the grip when performing swing and spinning movement whilst holding the main handles.
The thumb crease is where the body of the bag attaches to the main handles and is the perfect position to place your thumbs when gripping the main handles.
The crescent shape of the bag, its handles and straps makes the Bulgarian bag is ideal for swinging, spinning and rotating movements through multiple planes.
Lastly, the crescent shape contours the body making traditional linear exercises like lunges, squats and good mornings comfortable to perform.
BENEFITS OF BULGARIAN BAG TRAINING
Torque is your body’s ability to produce rotational power. The Bulgarian bag lends itself perfectly for large cross-body swinging, spinning and rotational movements that develop rotational core strength through accelerating and de-accelerating the bag. In addition, the extra leverage of holding the bag by the main handles, with the bags centre of mass being far away from the point of contact increases the speed at which the bag can be swung. This increase in force production requires the core muscles to engage and stabilize at a far greater rate than most other traditional forms of strength training.
BUILD AN IRON STRONG GRIP
Grip training is one of the most overlooked aspects of most strength training programs. A strong grip will give you a huge advantage in many sports as well as in every day life. Unlike barbells, dumbbells and machine weights that have a conventional handle that rests in the skeletal structure of the hand or fingers. When swinging or spinning the Bulgarian bag, users have to actively engage the forearm flexors to grip the handles to resist the bag pulling through the fingers. In addition, the Bulgarian bag is one of the few training tools that develops all 3 types of grip strength. 1) Pinch 2) Crush 3) Support.
Bulgarian bags are made of canvas, leather or vinyl and are filled with sand and soft padding. This makes bodyweight exercises like squats and lunges comfortable to perform. Furthermore, complex exercises normally performed with a barbell (jerks, snatches, cleans etc) that require significant coaching can be executed far easier with far less risk. They are much cheaper than many other strength training tools, can be transported easily to the park or beach or can be used at home without damaging the floors.
SUPERIOR CORE ACTIVATION
The Bulgarian bag moves around the body faster than most other forms of strength training. These swinging and spinning movements are very dynamic and will force the core muscles to stay engaged throughout. Also, most exercises are performed in the standing position forcing your core to work even harder. Training the core in an upright position is the way humans were designed to move and is far more functional for everyday life than laying down performing sit-ups or crunches in isolation.
STRENGTH & CONDITIONING
The Bulgarian bag can be swung and spun around the body and will move quicker than any other training tool. These large full body explosive movements build a strong body from the ground up, produce a powerful metabolic effect, improves cardio and enhances athletic performance. Furthermore, the bag can also be used for traditional pressing and pulling exercises and for adding additional resistance to body weight exercises such as squats, lunges and push ups.
The Bulgarian bags unique design enables it to be swung in all directions under resistance. The ability to easily train in multiple planes of motion makes the Bulgarian bag a very functional training tool and something that separates itself from other training implements. Functional movements are defined primal movement patterns that are present in our everyday lives, these include; lunging, hingeing, squatting, pulling, pushing and twisting.
SPORT SPECIFIC TRAINING
The Bulgarian bag is highly effective for sports that require athletes to have strong durable mobile shoulders, a strong grip, an explosive posterior chain, a powerful core through rotation and anti-rotation (torque), muscular endurance and superior conditioning. These sports include but are not limited to; rugby, golf, martial arts, cricket, baseball, tennis, hockey and squash.
The Bulgarian bag is highly versatile and can be gripped, held, thrown, swung, carried, pressed and pulled in an almost unlimited number of ways. The crescent shape of the bag contours the body perfectly for traditional exercises like squats and lunges and the various handles can be used for a plethora of swinging, pressing and pulling movements.