{"id":20545,"date":"2011-10-21T18:10:19","date_gmt":"2011-10-21T23:10:19","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=20545"},"modified":"2021-06-01T11:29:02","modified_gmt":"2021-06-01T16:29:02","slug":"minimalist-training-how-to-make-and-use-a-bulgarian-training-bag","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/minimalist-training-how-to-make-and-use-a-bulgarian-training-bag\/","title":{"rendered":"Minimalist Training: How to Make and Use a Bulgarian Training Bag"},"content":{"rendered":"

\"Strong<\/p>\n

Editor’s note: This is a guest post by Joe Hashey, CSCS.<\/a><\/em><\/p>\n

Are you sick of waiting for machines at your local commercial gym?  Perhaps you just want to spend more time at home and are looking for a workout solution.  Whatever your reason might be, making your own version of a Bulgarian Training Bag is an effective and practical solution.<\/p>\n

What Is a Bulgarian Training Bag?<\/strong><\/h3>\n

The original creation of the Bulgarian bag is credited to Ivan Ivanov, a former Greco-Roman wrestler from Bulgaria that was hired as a US Olympic wrestling coach.  The official bag is shaped like a half moon and typically filled with sand.<\/p>\n

The bag was soon adopted by fitness professionals as a versatile tool for muscular endurance and general fitness.  It can be used to perform any exercise the lifter can do with a shoulder-loaded barbell.  Additionally it can be used for rotational swings and multi-planar training.<\/p>\n

Depending on your exercise selection, the Bulgarian Training Bag can be used to target the legs, shoulders, core, upper back, triceps, biceps, and forearms.<\/p>\n

Even though it was originally developed for wrestlers, the Bulgarian training bag is an excellent fitness tool for everyone. If you do home workouts for overall health, a full body program can easily be designed around this one piece of equipment.<\/p>\n

Buying a premade Bulgarian Training Bag can run you anywhere from $150-$250. But you can easily make your own for around $15, less if you can get some of the materials for free.<\/p>\n

How to Make a Bulgarian Training Bag<\/strong><\/h3>\n

Materials Needed:<\/strong><\/p>\n

    \n
  • Duct Tape (optional)<\/li>\n
  • Truck or Tractor Tire Inner Tube<\/li>\n
  • Wood Pellets or Rubber Mulch<\/li>\n
  • Zip Tie<\/li>\n<\/ul>\n

    I prefer wood pellets, as they don\u2019t leak as much as sand and rubber mulch.  Also, in the video below I have truck and car inner tubes purchased from a tractor supply store. However, the best construction came from using tractor tire inner tubes that I got from a heavy equipment company.  I went in and asked them if they had any tubes with holes in them.  They gave me a stack for free, and the holes don\u2019t matter since you can cut them out.<\/p>\n

    Basic Instructions<\/strong><\/p>\n

      \n
    1. Cut the inner tube in half.<\/li>\n
    2. Zip tie one handle tight, leaving 4-5 inches for a handle.<\/li>\n
    3. Fill with wood pellets.<\/li>\n
    4. Trim the open side to comfort (or so it forms a better \u201cU\u201d).<\/li>\n
    5. Zip tie the other end tight, leave 4-5 inches for a handle.<\/li>\n
    6. (optional) Duct tape around the zip tie and handle piece for a more uniform grip.<\/li>\n<\/ol>\n

      You may have a desired weight in mind, so weigh the bag periodically while filling it.  Once you hit your goal weight, trim the excess bag off (but not the handle space!).<\/p>\n

      Video Instructions<\/strong><\/p>\n