OnFitness Magazine - May/June 2022 - 51

51 WWW.ONFITNESSMAG.COM | VOL 22 NO 6 | 2022
BULGARIAN
BAGTRAINING
Bag training works your entire body, developing
strength, stamina, speed, and lots of sweat.
B
ulgarian bag training builds aerobic and
anaerobic fitness. It's effective for competitive
athletes and fitness enthusiasts. The
movements of Bulgarian bag training develop strength,
stamina, and speed.
The C-shaped bags contain several types of
handles. A person uses various grips for an assortment
of exercises. A wide range of lifts can be executed with
this tool.
Bulgarian bag work can be the sole entity of a
workout or part of it. It works your entire body with
high repetitions and functional movements. Implement
this training method into your routine and watch your
speed, power, and endurance improve.
Intense Bulgarian bag training is sweat-producing.
Ensure you have a towel to keep your hands dry, and
water for hydration. Beginners must concentrate on
technique.
To warm-up, walk with the bag across your
shoulders and lift it in basic motions. This will supply
you with a general feeling for the bag.
The primary exercises include overhead and sideto-side
circular motions. These exercises work your
core, ribcage, and hips with large swinging movements.
For circular motions, start in a position similar to
the starting position of
kettlebell swings. Begin
by raising the bag with an
explosive snapping
motion in your hips and
wrists. Swing the bag in a
circular motion in front
of you and over your
head. Control the
movement of the bag so
it doesn't hit you in the
back of your neck.
Reverse the motion
by quickly flexing your
wrists and triceps in a
snapping motion.
Maintain control of the
bag on the way down and
repeat. This movement
takes time to perfect and
generates explosiveness
in the lower body, upper
body, and core.
Another staple of
Bulgarian bag training is
the overhead rotation,
swinging the bag in a
circular motion clockwise
and counter-clockwise.
Start in a standing
position with the bag in
front of your legs and
swing it to the side,
continue to overhead,
then back to the starting
point.
Use momentum to
your advantage. Engagement of your core muscles
controls the swinging and provides balance. Execute
the recommended number of repetitions in one
direction, then the opposite direction. The muscles of
your flank will be screaming following this exercise.
For your lower body, place the bag across your
shoulders for squats and lunges. Perform walking
lunges or knee highs with the bag on your shoulders
for your glutes, hips, and thighs. Execute speed drills
by sprinting with the bag resting on your shoulders.
Increase explosiveness with jump squats and jumping
calve raises.
Advanced trainees will improve balance and leg
strength by performing one-legged squats with the bag
across their shoulders. Bear crawl or pull yourself
forward using just your upper body with the bag
attached to your feet. These exercises prepare you for
fighting sports by providing resistance while you're
close to the ground.
For standing back extensions, the bag across your
shoulders is ideal for lower back development. Execute
stiff-legged deadlifts either holding the bag in front of
you or across your shoulders. Bent-over rows to
develop the scapular retractors can be executed by
holding the bag with your arms hanging downward.
For upright rows, Bulgarian bag training works
your traps, neck, and forearms. You can begin with
double-arm rows, then progress to an alternating
single-arm style. The alternating technique develops
grip strength and hand-eye coordination.
Bulgarian bag push-ups are performed several ways.
The bag may be placed across your scapulas for added
resistance. A different
option is to have the bag
on the ground either
beneath your feet or
hands to change your
body's angle. Add spice
by performing standard
push-ups and
plyometric push-ups.
Work your biceps
and forearms with
hammer curls, and build
your deltoids with
overhead presses. Train
your abdominals with
sit-ups while holding
the bag, and wrestlers
can execute bridges
with the bag across their
chest.
Cool down with
standing twists, side
jumps over the bag and
two-man toss-and-catch
drills. The numerous
exercises with the
Bulgarian bag will
generate creative and
intense workouts.
Construct routines that
take advantage of the
bag's different weights,
various grips, and
unusual shapes to
increase your
musculoskeletal and
cardiovascular fitness. Z
Plan your
workout
Working out with a
plan will greatly
improve your training
efficiency and results.
Know what exercises,
number of sets,
repetition ranges, and
weights you'll want to
use ahead of time.
Have backup
exercises in mind in
case the equipment
you need is in use. A
plan will allow you to
concentrate on
working the muscles
rather than what to do
next.
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OnFitness Magazine - May/June 2022

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