Bulgarian Bag training

The first description I ever heard of a Bulgarian bag was that it was like a dead sheep

. Not exactly an inspiring image nor something that comes to mind immediately as a great work out, When I first saw the bag though I knew exactly why that description was applied, The bag itself is semi circular comes in leather or vinyl, apparently being hand made with pride in Bulgaria. The bags have three different grips, and hence can be used for a huge variety of exercises. They have handles, centre grips and nylon straps. Having such a wide range of grip choices is initially confusing and I was constantly getting the wrong grip for the exercise but then I struggle with anything that requires any degree of co-ordination or thought. My trainer was as ever patient and kept correcting me without complaint about my incapability to remember the very last sentence he had uttered. Grip strength is definitely enhanced through use of these bags although I certainly wouldn't classify it as their key strength but it is important for improving strength stability. And certainly struggling with grip does help with toning the arms through to shoulder and back engagement so it is useful. Even the best struggle with the bags as you will see from the video clips where the grip has to be regained by the trainer. I'm sure he wanted that part of the clip cut out, no chance!!!!

When I started exercising with the bag my thoughts were that a dead sheep would have been easier to lug around and hence preferable. However after a little practice and a few bruises mainly due to my enthusiasm far outranking my skill level I quickly got the hang of it and became one of its growing fan base.

The range of exercises is very impressive and these involve areas such as swinging the bag. It turns at impressive speed once you get adept although care is needed as the challenges to grip does give a perception of it being sent hurtling down the room. I haven't quite achieved that yet but have visions of it occurring at some point. It's not a worry though as the bag is stuffed with wool and sand and hence has weight but also isn't hard on impact, just a dull thud. I am familiar with the bag in this respect as my lazy streak occasionally rears its head and the bag can retaliate on things like overhead throws. Being thumped gently on the back of the head is a great incentive to get it right and far better than any nagging from a trainer about good technique. Being stuffed with wool and sand the bag is capable of a hefty but absorbent whack.

As well as swinging you can throw the bag, lift the bag, carry the bag, exercise on the bag. Need I go on. Basically loads of stuff. There is a trainer certification (IBBC Official Bulgarian Bag Certification Course) that initially goes through about 50 exercises plus trainers and users as ever keep adding more exercises to the spectrum of what you can do. The entire body gets a workout with one of these beauties. The Bulgarian bag has to represent one of the ultimate training and fitness tools. It's range of application from total beginner to Olympic athletes together with the fact that it can be used for a whole range of explosive, dynamic and static exercises sets it apart. The bag allows you to get a great cardiovascular workout, strength gains and it stimulates and confronts a huge number of muscles by challenging your mobility and stability by its very awkwardness. It is the ultimate training tool if you want to get in shape fast and enjoy a challenging and varied workout.

Bulgarian Bag training

By: Avril Watson

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