I love the Bulgarian bag. The original (Suples Training SystemsÒ, https://suples.com/bulgarian-bag/) is, hands-down, better than the knock-offs. I am in no way sponsored by or financially-linked to Suples, but I have made my own DIY “Bulgarian bags” with tire tubes and sand and tried a knock-off (Daan Industries, Inc.; http://mmagrapplingdummies.com/fitness-bags).
The DIY “Bulgarian bags” are an inexpensive place to start. They are easy to make, but they lack durability. They will wear at the handles—with the constant rubbing of the zip-ties on the rubber—and they are susceptible to puncturing (as I found when I accidentally hit one of the support bars on my power rack during a side swing). They are, nevertheless, effective.
The knock-off I bought was susceptible to tearing at the inner handle seam. I found that with a little reinforcement it was fine. When the first bag torn, Daan was quick to replace it no questions asked. I has new bag shipped from the manufacturer within the week. It have served me pretty well.
You get what you pay for. The authentic Bulgarian bag, designed by Ivan Ivanov, is far superior to any imitation. It costs more $90-275, depending on size and material (canvas is cheapest; synthetic leather is intermediate; and leather is top-notch). These come factory-filled (the knock-off do not), which assures a well-balanced and precise weight. The grips are most comfortable and much easier to hold than the DIY and knock-off. One simply cannot beat the look, feel, and durability of the Original. Suples also has Strong and Fit models, which have slightly better grips. The Strong model also has the versatility of variable weight. I have not tried the Strong or Fit models. I have been quite satisfied with the Original model.
Suples offers a range of weights. Generally, the selection will depend upon the exerciser’s size and strength/experience. I would recommend always going a size smaller rather than larger, if unsure. (Personally, I might also suggest learning the basics on a DIY before purchasing an authentic Bulgarian bag. This is an inexpensive way to learn on a smaller size and progressing to a size that would be best for the long term.) Suples offers size recommendations for Starter, Elite, and Kids. Below is also a helpful guide:
So, how does one use the Bulgarian bag effectively? Well, the thing I like most about the Bulgarian bag is its versatility. I have one workout that I do regularly for the core—my “core 550” workout—that I detail below. Beyond this, there are a plethora of options. Essentially, the Bulgarian bag is design for what I call “high-intensity interval resistance training” or “HIIRT”. Ivanov designed the Bulgarian bag originally as a conditioning tool for wrestlers. It can easily be incorporated into a full-body HIIRT workout.
To begin, I would recommend selecting 3-4 exercises to circuit (e.g., squat, press, pushup, and row). Start by doing as many reps as possible in 20 seconds for each exercise, rest for 1 minute, and repeat for 4-6 circuits. The intensity can be increased by increasing the duration of each set, decreasing the rest period, and/or increasing the number of sets. In more advanced workouts, one can increase the number of circuits (e.g., 2 or more circuits of 2-3 exercises per circuit). The complexity of the exercise can also increase as a progression (e.g., the squat with the bag on the shoulders can progress to a power clean or a squat-press). The countless possibilities are beyond the scope of this post. I would recommend a visit to You Tube, where one can find a great number of sample exercises and get the finer points of technique).
A partner workout that I like is to do “100’s” with the Bulgarian bag. I first did these in high school wrestling with push-ups and sand bags in what my cutting edge coach call “Russian Conditioning”. (Thank you, Coach Kling!) The exercises are performed for a total of 100 repetitions performed in sets of 3-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-3. Trust me, it is an exhaustive workout. As beginners, the partners can build up to the 100 repetitions by going to say 7 and down the first workout and progressing over time to 10. The rest between sets is determined by the time it takes the partner to perform his or her set. Throw a few exercises together, and you have a nice HIIRT workout. Of course, these can also be incorporated into any number of creative HIIRT workouts.
I like my “core 550” workout because it affects the core muscles dynamically and incorporates multi-directional acceleration and deceleration that is common in sports. Basically, it begins with 5 circuits of 5 “core” movements performed for 10 repetitions each (fewer if necessary, to start) with a 60-second recovery between circuits. The movements include the hinge swing, right and left side throw, and right and left spins. The spin is a pretty basic Bulgarian bag movement. The hinge is most similar to a kettlebell swing—beginning with the bag between the legs with a palm-up grip. Using the hips (not the back muscles), the bag is swung forward to about shoulder height and returned to the starting position. This can also be performed to a position with the bag overhead in more of a power clean movement. I don’t go overhead because of height and ceiling restrictions. I also find the swing motion most effects my anterior abdominal muscles as they contract to control the swing. The side swings are driven by the hips and the abdominal obliques. Starting with the back held just off the ground in front, the bag is swung laterally to just about shoulder height. The movement is brought to a controlled stop and reversed.
The “core 550” workout takes about 9 minutes to perform. More reps can be added for progression, or one can add sets (e.g., make it a “core 660”) or decrease the rest period. Preliminary testing in my lab suggests that the workout can expend between 100 and 150 kcals. By the nature of the exercise, it is possible that the total caloric expenditure is higher owing to the prolonged elevation of metabolism associated with HIIRT. Whatever the caloric burn, one will feel it in the core. Go easy to start, as one is very likely to experience some delayed-onset muscle soreness (DOMS) early on, owing to the large eccentric component.
While these movements can similarly be performed with medicine balls, sandbags, and/or kettlebells, the Bulgarian bag is unique in that it is (relatively) soft, compared to a kettlebell, and the grip allows the exerciser to hold on (the sandbag is similar but also quite different). This allows a throwing motion that must be stopped (deceleration) and reversed. Medicine balls are usually thrown in a more unidirectional explosive movement. While medicine balls, sandbags, and kettlebells have their place, the Bulgarian bag allows for distinctive movements.
The Bulgarian bag is a great tool to have in the workout belt. It fits well into the HIIRT movement in fitness, and is a must-have tool (IMHO) for training athletes. It is an excellent way to burn fat, build muscle endurance, and develop power, coordination, and agility.
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