As a beginner to Bulgarian bag exercises you would first need to know what this exercise routine is all about. Bulgarian bags are crescent shaped bags filled with sand. They are exceptionally strong and durable, more than other training bags. Because of the multi-lamination used to make Bulgarian bags, they have a high resistance to splitting. The design and strength of these bags make for great strength training. The benefits of training with the Bulgarian bag are numerous, many athletes and MMA fighters train with them for their functional abilities.

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Bulgarian bags being used for resistance training dates back to the 1990’s. Known as the Power-Bag or sand bag it was used mainly for therapeutic purposes and rehabilitation. These resistance bags are still used for rehabilitation, as also to train elderly people. In the 1980s a new resistance Bulgarian bag was invented, predominantly for use by athletes to increase speed and development. In the last decade these resistance bags have attained recognition as strength training tools. Today they prove to be effective training tools which help to maximise strength development, power and speed among athletes, as also people who want to work out. Training with Bulgarian bags has proved it can help a person achieve high levels of performance.

Purpose of using Bulgarian bags

The main purpose of using Bulgarian bags is to develop speed, especially for track and sport athletes. They are a great and unique way for strength training, and if combined with other exercise tools such as kettle-bells, barbells etc. Use of Bulgarian bags can lead to high performance levels. The ONNIT hydro core bag is a Bulgarian bag, but instead of being filled with sand… it’s filled with water!

How are Bulgarian bags different?

Bulgarian bags can be swung and spun. The more they are swung, the greater the resistance. This effect has a kinetic profile on movements, something which is not achievable when using free weights. During the different ranges of motion achieved when using power bands, your body’s strength curve is increased. Bulgarian bags help to train the body (1) as a resisting force and (2) as an assisting force.

How do Bulgarian bags work?

As mentioned above, Bulgarian bags can be used as a resistor. Using these bands to add resistance to a particular exercise will significantly reduce deceleration which is needed at the end of the concentric phase. This resistance increases tension in the muscles which in turn will lead to greater performance. Using power bands as an assister means it assists in improving body weight.

In conclusion, if you take up Bulgarian bag training you will be helping your body to attain great functional movement and be on your way to attaining a very impressive physique.