FEATURE ARTICLE

INCORPORATING VARIETY WITH BULGARIAN BAGS

BRIAN JONES, PHD, CSCS, NSCA-CPT, AND JULIE BOGGESS

P
ersonal trainers are required to constantly challenge LOWER BODY TRAINING
their clients physically and mentally. In order to retain Nearly any lower body training exercise, including squat and lunge
customers, trainers must improve or maintain their client’s variations, can be loaded effectively with the Bulgarian Bag. The
fitness levels while keeping them interested in the process. For crescent shape is ideal for front and back squats (Figures 1 and
this reason, incorporating variety into the training program 2). A client can perform squats, squat jumps, lunges, or step-ups
can be an invaluable tool. Research has found that a major just as they would when using other types of resistance or loads.
predictor of whether people continue to exercise is how much In addition, the front hold position (Figure 3) is excellent for
they enjoy it (1,7,9,13). Results simply are not enough motivation developing core stability and teaching clients to maintain a more
if they are not having fun. The Bulgarian Bags, developed upright trunk position.
by Bulgarian wrestling coach Ivan Ivanov, provide a unique
way to add interest to any client’s workout program (8,11). More dynamic total body work includes the swing and the swing
squat. The technique for the Bulgarian Bag swing (Figures 4 – 6)
These bags are similar to sandbags and have many of the same is much the same as for the kettlebell swing, but with a wider
benefits, but the unique shape allows for the performance stance to allow the bag to clear the knees. The swing exercise
of some movements that are difficult to perform with most may be useful in helping to develop hip and core strength, power,
weighted bags (2,4,10). The unique shape of the bag combined and endurance. Only advanced clients should perform the swing
with the different grips and handles make it an extremely squat (Figures 7 – 9). To start the exercise, the client should grip
versatile tool. It allows for many different rotational exercises the bag by bringing the handles together. They should swing the
that are often not possible with other exercise equipment. bag between the legs while extending the knees, then they should
The bags are portable enough for travel workouts and ideal drive the bag forward using the hips while descending into a
for personal trainers who travel to their clients’ homes. squat. Maximal depth in the squat should occur just as the arms
and bag are parallel with the floor.
Many of the same movement patterns popular in kettlebell
training can be done with the Bulgarian Bags. This means that UPPER BODY TRAINING
clients can learn proper kettlebell movement patterns using Nearly any upper body barbell or dumbbell exercise can also
the Bulgarian Bags with less potential injury risk and the bags be performed with the Bulgarian Bag, including presses, rows
may be less intimidating than kettlebells for some people. (Figures 10 and 11), and cleans. The different handles allow a
Currently, there is no direct research on the effectiveness of variety of single and double handed grips for both unilateral and
the Bulgarian Bags, but several studies have found similar bilateral training. Additionally, two bags can be used by having
training with kettlebells to be effective for developing one held in each hand.
strength, power, and cardiovascular endurance (1,3,5,6,12).

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Push presses (Figures 12 and 13), jerks (Figures 14 and 15), high REFERENCES
pulls, and snatches can be performed with the Bulgarian Bags 1. Beardsley, C, and Contreras, B. The role of kettlebells in
as well. These exercises teach power transfer from the lower to strength and conditioning: A review of the literature. Strength and
the upper body and are an efficient means of total body training. Conditioning Journal 36(4): 64-70, 2014.
With higher repetition sets, full body exercises such as the push
2. Hozub, FM. Using sandbags to improve strength in middle
press, jerk, and thruster can act as effective conditioning training
school students. Journal of Physical Education, Recreation, and
exercises.
Dance 80(7): 12, 2009.
CORE WORK 3. Hulsey, CR, Soto, DT, Koch, AJ, and Mayhew, JL. Comparison
All of the standing exercises previously described create a strong of kettlebell swings and treadmill running at equivalent rating
training stimulus for core stability. More direct core work can of perceived exertion values. The Journal of Strength and
include weighted sit-ups, side bends, Russian twists (Figures 16 Conditioning Research 26(5): 1203-1207, 2012.
and 17), and the more advanced Bulgarian Bag spin exercise. The
4. Jones, B. The Complete Sandbag Training Course. Nevada City,
Bulgarian Bag spin (Figures 18 – 22) exercise involves a strong
CA: Ironmind Enterprises; 2004.
rotation with the core as the arms lock the bag into position.
The client should pivot using the hips and move the bag in a 5. Lake, JP, and Lauder, MA. Kettlebell swing training improves
circular motion around the head keeping the spine fairly neutral maximal and explosive strength. The Journal of Strength and
throughout. The client should perform equal work in both Conditioning Research 26(8): 2228-2233, 2012.
directions to ensure even development. 6. Lake, JP, and Lauder, MA. Mechanical demands of kettlebell
swing exercise. The Journal of Strength and Conditioning Research
WORK CAPACITY EXERCISES
26(12): 3209-3216, 2012.
These bags can also be useful for performing “finisher” exercises
that come after the primary exercises are completed. Finishers 7. Ranieri, MJ. Client motivation: Part 2. Strength and
should involve the whole body and can be incorporated into the Conditioning Journal 23(6): 68-69, 2001.
program during higher intensity days or when the client wants to 8. Sava Sport. The Bulgarian Bag I – History. Retrieved February
push themselves harder at the end of a workout. Finisher exercises 2015 from http://www.savasport.com/35-the-bulgarian-bag-i-
can be done for a certain number of sets or timed intervals. history/.
Two excellent finisher exercises are bag slams and bag throws. 9. Seguin, RA, Economos, CD, Palombo, R, Hyatt, R, Kruder,
To perform Bulgarian Bag slams (Figures 23 - 26), use a heavy J, and Nelson, ME. Strength training and older women: A cross-
bag, tire, or other rebounding surface to slam the bag onto. The sectional study examining factors related to exercise adherence.
client should hit the surface as hard as they can with the Bulgarian Journal of Aging and Physical Activity 18(2): 201-218, 2010.
Bag by using a coordinated upper and lower body effort. As it 10. Sell, K, Taveras, K, and Ghigiarelli, J. Sandbag training: A
rebounds, the client should have the bag circle around their head sample 4-week training program. Strength and Conditioning
and come to rest in the starting position. Journal 33(4): 88-96, 2011.
There are a number of different ways to throw a Bulgarian Bag, for 11. Suples Training Systems. History. Retrieved February 2015
example: push throw, underhanded throw forward, twisting throw from http://suples.com/bulgarian-bag/.
to the side, or overhead backward throw. The client could throw 12. Thomas, JF, Larson, KL, Hollander, DB, and Kraemer, RR.
the Bulgarian Bag for maximal distance with good form, walk or Comparison of two-hand kettlebell exercise and graded treadmill
run to the bag, and then repeat. Using either repetitions or time walking: Effectiveness as a stimulus for cardiorespiratory fitness.
intervals work well for Bulgarian Bag throws. The Journal of Strength and Conditioning Research 24(4): 998-
1006, 2014.
PROGRAMING
Bulgarian Bags can be used as a stand-alone training tool as 13. Weiss, WM, and Halupnik, D. Commitment to strength and
they are made in weights ranging from 6 – 85 lb. They also make conditioning: A sport commitment model perspective. The Journal
excellent additions to existing training programs that utilize of Strength and Conditioning Research 27(3): 718-722, 2013.
more traditional methods. Table 1 provides a sample workout for
a client using only Bulgarian Bags and bodyweight resistance
exercises. The repetition ranges listed are basic guidelines and
sets should continue only as long as the client can maintain proper
form. Table 2 demonstrates how the Bulgarian Bag exercises can
be incorporated into a weekly strength training program. For
this routine, the Bulgarian Bag exercises are prescribed in time
intervals with the goal of muscular endurance and metabolic
conditioning.

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INCORPORATING VARIETY WITH BULGARIAN BAGS

Julie Boggess is President and Head Coach of the Louisville

Kettlebell Club in Louisville, KY. She is a certified kettlebell and
ABOUT THE AUTHOR
Bulgarian Bag instructor, and a Kettlebell Sport competitor in which
Brian Jones is an Assistant Professor of Exercise Science in the
she earned the title of Candidate Master of Sport in 2014. Boggess
department of Kinesiology and Health Studies at Georgetown
is a life-long athlete, having played scholastic softball and field
College in Kentucky. He has worked as a strength coach for several
hockey, and currently maintains a 4.0 rating by the United States
different D-I athletic teams at the University of Kentucky and has
Tennis Association. Her clients include active competitors and
strength coaching experience with high school and professional
those just interested in improving general fitness. Boggess enjoys
athletes. Jones has authored three books, two book chapters,
working with clients of all backgrounds and abilities to bring out
and numerous articles on strength training, supplementation, and
their best.
other exercise science topics. Jones has served as the NSCA State
Director for Kentucky and currently sits on the Advisory Board
for Kentucky and the Great Lakes Region. He has a 2nd degree
black belt in Brazilian jiu-jitsu and is the owner and head coach of
Valhalla Academy, a jiu-jitsu school in Frankfort, KY.

FIGURE 1. BULGARIAN BAG BACK SQUAT – START FIGURE 2. BULGARIAN BAG BACK SQUAT – FINISH

FIGURE 3. BULGARIAN BAG FRONT FIGURE 4. BULGARIAN BAG SWING –

HOLD POSITION BOTTOM OF SWING

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FIGURE 5. BULGARIAN BAG SWING – FIGURE 6. BULGARIAN BAG SWING – TOP

MIDDLE OF SWING OF SWING

FIGURE 7. BULGARIAN BAG SWING SQUAT – FIGURE 8. BULGARIAN BAG SWING SQUAT –
BOTTOM OF SWING MIDDLE OF SWING

FIGURE 9. BULGARIAN BAG SWING SQUAT – TOP

OF SWING WITH SQUAT

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INCORPORATING VARIETY WITH BULGARIAN BAGS

FIGURE 10. BULGARIAN BAG ROW – START FIGURE 11. BULGARIAN BAG
ROW – FINISH

FIGURE 12. BULGARIAN BAG PUSH FIGURE 13. BULGARIAN BAG PUSH
PRESS – START PRESS – FINISH

FIGURE 14. BULGARIAN BAG FIGURE 15. BULGARIAN BAG

JERK – START JERK – FINISH

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FIGURE 16. BULGARIAN BAG RUSSIAN FIGURE 17. BULGARIAN BAG RUSSIAN
TWIST - RIGHT TWIST - LEFT

FIGURE 18. BULGARIAN BAG SPIN FIGURE 19. BULGARIAN BAG SPIN

FIGURE 20. BULGARIAN BAG SPIN FIGURE 21. BULGARIAN BAG SPIN

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INCORPORATING VARIETY WITH BULGARIAN BAGS

FIGURE 22. BULGARIAN BAG SPIN FIGURE 23. BULGARIAN BAG SLAM

FIGURE 24. BULGARIAN BAG SLAM

FIGURE 25. BULGARIAN BAG SLAM

FIGURE 26. BULGARIAN BAG SLAM

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TABLE 1. SAMPLE BULGARIAN BAG PROGRAM

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Joint mobility warm-up Rest and mobility work Joint mobility warm-up Rest and mobility work Joint mobility warm-up

“Basic bag protocol” (4 Tabata circuit (8 rounds “The 500” (4 sets: 1st set
sets or for time) per exercise; 20 s work x 10 reps per exercise,
and 10 s rest) rest 1 min 2nd set x 20 reps, 3rd
• 10 spins (both between exercises x 15 reps, and 4th x 10
sides) reps)
• Alternating front
• 10 snatches lunge (bag on • Spins
shoulders)
• 10 shoulder • Swing snatch
throws (both • Snatch
sides) • Romanian
• Overhead press deadlifts
• 10 push-ups
• Straight-arm front • Side bends
raise
• Jumping split
• Front squat squats

• Triceps extension • Front raise

• Halos

• Triceps extensions

• Hammer curls

• Push-ups
*Maintain a consistent repetition count for each time interval

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INCORPORATING VARIETY WITH BULGARIAN BAGS

TABLE 2. SAMPLE BULGARIAN BAG PROGRAM TO INCORPORATE WITH RESISTANCE TRAINING

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Warm-up Warm-up Rest Warm-up Warm-up

Back squat (5 x 5 reps) Bench press (5 x 5 reps) Power clean (5 x 3 reps) Standing push press (5 x
5 reps)
Romanian deadlift (3 x Weighted pull-ups (5 x Front squat (5 x 5 reps)
8 reps) 6 – 8 reps) Row (5 x 10 reps)
Hanging leg raise (5 x
Weighted sit-ups (5 x Neck work max reps) Neck work
10-15 reps)
Bulgarian Bag routine Bulgarian Bag track Bulgarian Bag circuit (3
Bulgarian Bag circuit (3 (minimal rest) circuit (minimal rest) x 5 min with 1 min rest;
rounds with 1 min rest) max rounds for time)
• Snatch (x 20) • Carry bag while
• Squat swings (x jogging (2 rounds • Jerk (x 10)
20) • Bag slams (x 20) with 2 min rest
between rounds) • Front squat (x 10)
• Spins (x 10 each • Thrusters (x 20)
way) • Swings (x 20) • Overhead throw
• Russian twist (x (x 5)
• Forward push 20) • 200-m walk/jog
throw (x 10) • Underhand throw
• Turkish get-ups (x • Burpees with bag (x 5)
10 each side) (x 10)

• 200-m walk/jog

• Bag rows (x 20)

• 200-m walk/jog

• Triceps extensions
(x 20)

• 200-m walk/jog

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