The Bulgarian Bag is an old but effective tool for strength and strength endurance.
The Bulgarian Bag can be used to train your whole body. Before it got big in the fitness industry, greco romanian wrestlers and Mixed Martial Artists used it to get an advantage. To use this sweet tool you don’t have to spend loads of money on fancy bags. You can build your own long lasting Bulgarian Bag in 10 Minutes and with under 10$.
Working out with this Bag or the Wrestler Bag challenges your strength, conditioning and cardiovascular system. Especially interesting for Wrestlers and Grapplers: You can perform sport specific movements like rolling, pulling, pushing and throwing.
How to build
Thing you need
- Truck or Car inner tube (the tube size limits the weight)
- 4 Zip Ties
- Sand (depending on the weight you want)
The How to
- Halve the tube
- Seal the end with 2 zip ties about 10-15cm from the end (this will become the handle)
- fill sand in the open side of the tube (Men: 15-25kg, Woman 5-15kg)
- Seal this end pretty close to the sand with the 2 left zip ties (it should not be able to move alot inside of the tube)
- Wrap the handles from the zip ties using Ductape until the handle feels good in size and shape
Do not get confused by the many ways people of the fitness industry try to use this tool. They always try to build a big sense to get many people to buy an over prized product.
Around the World – Biceps, Shoulders, upper Back
Grab the Bag so you can swing it like a lasso around your head. Its weight and the speed you are swinging it will do the rest. Make sure to grab it good and hold tight to it.
Power Snatch – Arms, Back, Cadiovascular System
Snatch the Sack with power and catch it softly.
Squat – Legs, Ass, Lower Back
Put the Bulgarian Bag on your shoulders and hold it by the Grip Handles. Now perform a Squat, maintaining tension in your back and trying to keep some kind of a hollow back. You can also perform a jumping squat.
You have to be good at the BWE Squat to perform a good weighted squat!
Lunge – Legs, Ass
Get the Bag on your shoulders as for the squat and hold it by the handles. Now perform a lunge, you can do it forward, backward, sideways.
Most of those exercises are very intense for your forearm and grip. That’s why 25kg can be very challenging even for well trained men. My Bulgarian Bag weights 22kg and that was enough for me to break into sweat, get my heart rate up and work my grip to failure.
The Bulgarian Bag is supplementing tool for your training and workout, but it should not be your only workout/training tool. Use it to get rid of your weak spots and to improve yourself. Do not focus too much on one kind of training/workout tool, but use what works for you and fits your goal!