How many Use A Bulgarian Bag?

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How many Use A Bulgarian Bag?

Postby Plastik » Mon Mar 01, 2010 10:38 am

So I have decided that adding one of these to my equipment collection might be a great idea. I was wondering how many of you use them and how well do you like using them. They seem to be very versatile and easy to use. How do you guys use them? They seem like they would work your strength along with your conditioning. Are they dangerous? Do you recommend them? What are some basic routines one could do with them to build strength and work my conditioning. Lastly, how heavy should my first one be? I think I have about 30-40 pounds of wood pellets left that I may use. Is that about the right weight? Anyhow, thanks in advance for the replies.
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Re: How many Use A Bulgarian Bag?

Postby Kickboxer_deni » Mon Mar 01, 2010 10:54 am

well i am Bulgarian but i haven't used one ... but i've found some sizes and stuff ...

Sizing Recommendations
Extra Small Bag (Yellow Straps) - For Athletes 60-100 lbs.
Small Bag (Green Straps) - For Athletes 101-150 lbs.
Medium Bag (Red Straps) - For Athletes 151-190 lbs.
Large Bag (Grey Straps) - For Athletes 191-285 lbs.
Extra Large Bag (Brown Straps) - Athletes that are physically well prepared with good strength and conditioning.

video: if you want to make one :)

i hope i was helpful :mozilla_undecided: :mozilla_smile: :mozilla_smile:


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Re: How many Use A Bulgarian Bag?

Postby Joff » Mon Mar 01, 2010 11:43 am

I made one a while ago, use it pretty much every time i exercise, either as part of a 'core' circuit, or a circuit on its own - more conditioning than strength. Mine is about 11kg, made from sand.

If you look in the 'Post your training video's here' bit of the strength and conditiong circuit, 'jhashey' has posted 3 videos, including making one and a heap of exercise options.

Only problem i had early on was doing 'round the world' and straining my back a bit, but that was mostly because i wasn't doing them properly.

Favorite exercises are power snatches and round the worlds. I also use them as a weight with squats, lunges, bicep curls, tricep extensions, upright rows, one arm swings, military press, good mornings etc - i do them as a circuit, 10 reps of 10 exercises, repeat for 20 minutes.

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Re: How many Use A Bulgarian Bag?

Postby Bagman » Mon Mar 01, 2010 2:48 pm

I made one but miscalculated it and it only ended up being 14lb or so.Unless anyone has any ideas how to use an ultra light bag.
Also anyone in the uk who has made one what size inner tube did you use.
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Re: How many Use A Bulgarian Bag?

Postby fctilidie » Mon Mar 01, 2010 3:31 pm

I made 2, they weigh 12kg and 16kg. I made them both out of 500/525-16 inner tubes that I got cheap off ebay. Haven't used them in a while, but I will once I add conditioning back into my training.

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Re: How many Use A Bulgarian Bag?

Postby marquito76r » Mon Mar 01, 2010 3:51 pm

I made 1 last summer and I gotta say its 1 kick ass piece of equipment Im glad to have taken the time to make! I found the inner tube at the yard where I park my dump truck and its bigger than the 1's i found at crappy tire. My weighs about 50lbs and it kicks my ass every time. As far as how to use, your only limited to your imagination, just like a sand bag. I mean you can toss it jump with it run with it press it pull it squat with it, applications are endless. Youtube it and you'll get some ideas. I usually use it as in a whole circuit, part of a circuit and some core finisher....its awesome. I filled my up High preformance sreening (hp) finely grained gravel, nice and heavy....get it done son you won't regret it!

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Re: How many Use A Bulgarian Bag?

Postby jhashey » Mon Mar 01, 2010 8:22 pm

Hell yes I use them. Love it. I have 4.

Here are 40 exercises we video'd

Here are some core exercises:

Awesome training tool!

J. Hashey, CSCS
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Re: How many Use A Bulgarian Bag?

Postby coakle » Tue Mar 02, 2010 12:02 am

I have one and I use the hell out of it. It does not take a bunch of weight whenyou are starting off. They will kick your ass.
One of my favorite workouts goes like this

Good mornings X 10-12
Squat / Lunge/ Squat X 10
Round the Worlds x 10 (each way)
Snatch X 10

each exercise one after the other no rest break and repeat for 5 total circuts

Lat raises 10
Soulder press 10
Curles 15
tri-extensions 12

4 times through (same as above)

Good luck
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Re: How many Use A Bulgarian Bag?

Postby Faust » Tue Mar 02, 2010 7:46 am

I made two of them, one is about 6kg (my wife uses it occasionally) and the other one is a 20kg monster. I almost always use it for my finishers, I hate that bastard, but I'm glad I made it. Great tool!

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Re: How many Use A Bulgarian Bag?

Postby Plastik » Tue Mar 02, 2010 8:07 am

Thank you all for the replies guys. Those videos are gonna be great jhashey. Thanks. I think I remember seeing them some time before but had forgotten about them. Today's goal then: Find a place I can get an inner tube and build me one asap!

Anyone have a more specific Bulgarian Bag Only working and rep scheme I could try as a complete beginner? I can see myself easily injuring myself using this for the first time. Thanks.
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