How To Make A Bulgarian Training Bag – Part I
November 17, 2009 by Admin: Joe Hashey, CSCS
Filed under Strength Training
Looking for something to ramp up your conditioning even during the winter months? Make this inexpensive and effective training tool.
This is a great odd object and that you can swing around, throw on your shoulder, and perform tons of exercises. The sand, rubber mulch, wood pellets, or whatever you fill it with will shift around creating varying resistance.
The Bulgarian Training Bag is perfect for conditioning and accessory exercises.
Bulgarian Training Bag Benefits:
- Increased strength in the hands, forearms, and wrists
- Added muscle to the back, shoulders, and arms
- Amazing core rotation, strength, and bracing exercise
- Cheap, easy to make, and extremely portable
How To Make A Bulgarian Sandbag.
I’ve been using this bag for a few weeks now and am loving the preliminary results! Subscribe to the YouTube videos, and I will be coming out with Part II shortly!
===> You may have seen this Bulgarian Training bag instructions above, but I have NEVER seen what I have already video’d for Part II
Things To Come:
This post is a bridge to some big things coming up on Synergy! I figured if I am including it in the MASSIVE Odd Object Encyclopedia, I should show everyone how to make one and let you get a head start!
Also, expect the Bull Strength Conditioning Manual before the end of the year!
- Joe Hashey, CSCS -
PS. Want more homemade strength training ideas? Check out Jedd and my Homemade Strength.
Joe,
Great video; I’m glad you are sharing this information with everyone. This is an awesome training tool and I recommend that everyone make one. By the way; you and Jedd did an excellent job with the Homemade Equipment DVD!!! I am looking into getting hockey pucks!
Joe, that’s a great series of videos on the Bulgarian Training Bag. I love use this as both a warm-up to high volume lifting day or as a standalone workout at home. One of my neighbors, a Bulgarian actually saw me swinging my homebrew bag and thought I was pulling his leg when i told him what it is. As a physical therapist, he saw the benefit of the halo.
MarkFu,
Excellent! Neighbors always give interested / freaked out looks – but have always been good about it around me. They must go tell their families about what they see on a daily basis.
Joe