The Bulgarian Bag is a new type of training device that looks like a belt-shaped sandbag. The belt-sized sandbag was originally developed for wrestlers and martial artists so that they could train extra strength and super muscles. Today it is conquering sports studios and private fitness areas. Have you heard about this interesting training device? Neither did we until recently. That's why we wanted to introduce it to you in more detail.
The name is of course no coincidence. The practical training device was invented in 2005 by former Bulgarian wrestling champion Ivan Ivanov, who now trains a Greco-Roman wrestling team in the USA. In hisTrainingscenterHe was looking for a way to strengthen his wrestlers' grip strength and cardiovascular performance. He was inspired by old Bulgarian stories. Back then, farmers at the market square carried their goats and sheep on their haunches and hurled their “goods” around in front of the audience in order to present them and sell them at a good price.
Thanks to its shape and the integrated handles, you can throw, catch, turn, whirl around, etc. It is made of fabric or leather and filled with wool and sand. Bulgarian Bags are available in different weight classes from 5 to 22 kilos (XS to XL sizes). XS and S are intended exclusively for women, while XL is suitable for very well-trained athletes. For a body weight of 68 – 86 kilos, the 12 kilo Bulgarian Bag (M) is usually chosen. Professionals as well as amateurs and fitness athletes can train with the bag.
In addition to building muscle, you can also improve reaction speed, endurance and...train the cardiovascular system. It not only strengthens the entire upper body, back and arms, but also the stomach, legs and buttocks. Abdominal crunches, swinging, spinning and lifting exercises strengthen the entire musculoskeletal system and ensure an effective full-body workout. The advantage compared to conventional sandbags lies in its handles and shape, which make it easier to hold the sandbag during dynamic exercises.
You won't get bored because there are numerous exercises and training options that you can try out. The workouts are made up of eight to ten exercises and are designed with little to no breaks. Then take a break of 4-5 minutes and repeat the circuit. The most well-known exercise is called “Around the world”. He is thrown around the body. Snatches, wood chops, squats, lunges, push-ups: you can combine several exercises with each other. Versatility is one of the most important advantages of this training device.
If you would like to purchase an original Bulgarian Sandbag, you can visit the Foeldeak Shop. They are not cheap, but you will be rewarded with the longevity and quality of the product. The vinyl version costs upwards of 140 euros and the leather version starts at 150 euros.
