Bulgarian Bag Workout & Exercises | Virgin Active

Bulgarian Bag

Bags of potential

What is it?
Basically a bag of sand. But there’s a reason Eastern European wrestlers use them for training. Shaped like a crescent moon and with handles at each end, these leather sacks improve your strength and agility in ways a solid weight can’t. It’s all down to their awkwardness – the instability works multiple muscles to joints and make them stronger.

What’s it for?
Increasing muscle endurance. Improving coordination and agility. Helping overall shoulder and joint mobility. The flexible handles are also great for building up grip strength. All in all, it gives you an intense anaerobic workout, which builds strength, speed power in muscles all over your body.

Who’s it for?
Anyone wanting to build strength – upper body, lower body grip.

What do I do with it?
Hold it. Lift it. Swing it. Bulgarian bags are very versatile and, with the right exercises, can work your muscles from every angle. There are lots of workouts to try. Or you can be creative and mix them into your normal routine.
Here are some to start off with:

The Lunge Swing

  1. With straight arms, hold the bag by the handles in front of your legs.
  2. Step forward into a lunge. Swing the bag to the outside of your raised leg.

The Rotational Swing

  1. With straight arms, hold the bag by the handles in front of your legs.
  2. Start swinging the bag from side to side. Then swing it your head.
  3. Swing in one direction for about 30 seconds.
  4. Then go the other way.

The Row

  1. Hold the bag by the handles. Hinge at the hips and push your bum back.
  2. Keep your back flat. And legs straight.
  3. Pull the bag in towards your chest using your back muscles. Squeeze your shoulder blades together at the top.
  4. Slowly lower the bag back down, keeping a flat back.

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