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Bags for life

Bulgarian Bag

Train like an Eastern European wrestler with the Bulgarian bag. This is a crescent shaped leather bag filled with sand and perfect for both upper and lower body strength training and cardio. 

A highly versatile piece of kit, use it as a free weight in dynamic movements to increase your muscular endurance and improve your co-ordination and overall shoulder and joint mobility. Because of its shape and construction, it’ll also help improve your agility in ways that solid weights cannot. Check out a few exercises below.

Bulgarian Bag Workouts

The Lunge Swing

2

Step forward into a lunge and swing the bag to the outside of that leg.

1

Hold the Bulgarian bag by the handles with straight arms in front of your legs.

The Rotational Swing

4

Once you've completed one full rotation, swing in the opposite direction.

3

Swing in one direction for about 30 seconds.

2

Start swinging the bag from side to side then swing it around your head.

1

Hold the Bulgarian bag by the handles with straight arms in front of your legs.

The Row

3

Slowly lower the bag back down in front of you, maintaining the flat back position. 

2

Pull the bag in towards your rib cage using your back muscles, squeeze the shoulder blades together at the top.

1

Hold the bag by the handles, with straight arms in front of your legs. Hinge at the hips and push the bum back, keeping straight legs and a flat back.

Frequently Asked Questions

What are bulgarian bags?

What are bulgarian bags?

Crescent shaped, sand-filled bags with flexible handles, great for use in strength training.

Why should I use bulgarian bags?

Why should I use bulgarian bags?

The flexible handles are great upper and lower body training, as well as for building grip strength and working your muscles from every angle.

Who are bulgarian bags good for?

Who are bulgarian bags good for?

The flexible handles are great upper and lower body training, as well as for building grip strength and working your muscles from every angle.

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