The Bulgarian Bag

What it is and What it can do for YOU!

“What the heck is a Bulgarian Bag?!”

It’s a common first response I receive when talking to people about the virtues of bag training, the Bulgarian Way!

Anyone who knows me as a personal trainer will know that when it comes to working out, I like to be ahead of the game using methods that are highly functional, effective and offer something new and exciting to clients above and beyond the traditionally prescribed weights and cardio approach.

I first came across Bulgarian Bags through my equipment supplier Wolverson Fitness who supply a fantastic range of highly functional training equipment.

Looks can be deceiving - devastatingly effective!

This awesome piece of equipment was developed by Ivan Ivanov. Ivan is the Head Coach of the USA Greco Roman Wrestling team at the United States Olympic Education Center and has coached athletes to become national champions, world medallists and Olympians.

He wanted a piece of equipment that could be used to develop his wrestlers strength, endurance, explosive power, grip strength and total body conditioning - the Bulgarian Bag was born!

Bag training is a unique and massively challenging experience.

The design and shape of the bag means that when it is span, thrown, snatched, pushed, pulled and lifted the body must work as a synergistic unit through all planes of motion to adapt to the stresses placed upon it. In other words, the bag works the human body how it was designed to be worked!

The Benefits

The benefits that bag training offer include:-

- The shape of the bag allows for all areas of the body to be hit hard.
- The body can be worked effectively through all planes of motion including movements through the rotational plane.
- Bulgarian Bag training offers enormous carry over for many sporting pursuits.
- Explosive power and speed can be increased dramatically.
- The bag can be used to develop muscular strength and endurance alike.
- Metabolic rate and fat loss can be increased for hours after exercise has ceased.
- Cardiovascular fitness can be increased along with mental toughness.
- Joint stability, strength and flexibility can be improved.
- They can be used both in and outdoors in good weather.
- Everything you can do with a barbell, dumbbell or kettlebell can be done with a bag!

Who Are They For?

Athletes and recreational fitness enthusiasts alike can benefit from including bag training into their routines.

Some examples are:

High intensity intervals can be used to ramp up metabolic rate and ensure fat burning continues long after the workout has ceased.

Mixed martial arts fighters and wrestlers can use bags to develop speed, agility and power in ways that barbells, dumbells and kettlebells cant.

Bulgarian Bag training develops the body in such a way that it can be used to enhance the performance of almost ANY sport!

In my own training I use bag in several ways.

Firstly I use the bag to warm up using various mobility exercises designed to loosen off the body, warm the muscles and heighten my central nervous system excitability prior to heavy power lifting sessions.

I use a 17kg bag for my total body conditioning using high intensity rounds of spins, power snatches, throws, dynamic squats and presses. These workouts are incredibly challenging and always leave me breathing hard, heart rate in excess of 85-90% of its maximum and a significant amount of calories burnt off!

I also use the bag for plymometic jumps (this helps develop explosive power for squatting and deadlifting) and for low intensity mobility drills to keep joints and muscles flexible and working correctly.

Bulgarian bag training is suitable for men and women alike and bags come in sizes based on weight (5kg, 8kg, 12kg, 17kg and 22kg).

Most women would start with a 5kg or 8kg bag while men up to 75kg should start with a 12kg bag. Men over 75kg use a 17kg bag once the basic techniques have been mastered with a 12kg bag or lighter.

This method of training is very much in its infancy but rest assured, once the word gets out this is set to become one of the biggest and most exciting developments in athletic performance and fitness!