The Bulgarian Bag strengthens and increases the muscular endurance of the grip, wrists, arms, shoulders, back, legs, and rotational muscles. It also aids in building core musculature, coordination, and improving overall shoulder and joint mobility. Because of its shape, material and construction, Bulgarian Bag can be used to develop quickness and agility in ways which solid iron weights and circuit machines cannot.
The Bulgarian Bag breaks the tradition with static resistance devices such as free weights which adhere to a singular plane of motion (i.e. creating resistance by pushing or pulling weight away from and toward the body), by using accelerating and deceleration movements to swing and spin the bag at various angles to athlete's body. This results in the Bulgarian Bag’s ability to increase overall body strength and agility.
The multi-angular approach to gravity, momentum and inertia in physical exercise has been termed Variable Angular Resistance training in some use.
5kg For Athletes 60-100 lbs (25 - 45kg)
8kg For Athletes 101-150 lbs (45 - 70kg)
12kg For Athletes 151-190 lbs (70lg - 85kg)
17kg For Athletes 191-285 lbs (85kg - 130kg)
22kg For Athletes that are physically well prepared