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Bulgarian Bag® Workouts & Exercises
Muscular Endurance Training
- Training with the bag is designed specifically for building strength and overall conditioning by performing high intensity repetitions with short rest intervals.
- The number of repetitions for each exercise can be anywhere from 15-30 per set or 30-60 seconds per set with only 10-15 seconds of rest between each set.
- The sets for each exercise can range between 2 and 5. Remember, bag training is not about lifting it only few times per set, it is about pushing through when you are tired and fatigued. (This is my special recommendation for athletes that have set high goals within their sport)
Explosive Power Training
Below are the most common exercises when building explosive power with the Suples Bilgarian Bag.
Spinning the bag to the right and left, power snatches, shoulder throw imitation or baseball swings, throwing the bag over chest - body lock throw imitation, body twists and a few others.
Long jumps, squats jumps, lunges, jumping over the bag sideways, scissors with the bag, swing squats, sprinting with the bag on level surface or on a incline like bleachers or hills.
When training for explosive power, you want to perform 3 to 5 sets of 12 to 15 reps per exercise, with 1 to 2 minutes of rest between sets.
Using the bag during warm-ups
The bag can be very helpful as a warm up before physical activity, especially before weightlifting. Some of the best exercises for loosening up your muscles are: Spinning the bag, bend over-good mornings, body twists - left to right , squats, lunges among others.
Based on ability and level of preparation, each coach or athlete can custom design workouts to maximize user potential.
Bags are easily stored by stacking them vertically in a interlocking manner.