Bulgarian Bag

This has to be my best training tools and a personal favourite. Think of it as a hybrid between a Kettlebell and a Powerbag in one.

History behind The Bulgarian Bag
The bag was invented by Ivan Ivanov at around 2005. Ivanov, a former Bulgarian Greco-Roman Olympic athlete, was working as a U.S. Olympic Greco-Roman wrestling coach at the Olympic training center in Marquette, Michigan and was looking for a training tool that would allow his wrestlers to improve explosive actions and dynamic movements involved in pushing, twisting, swinging, pulling, bending, rotating, squatting, lunging, and throwing.

Ivanov was inspired by the tradition of shepherds performing strength acts with sheep and goats on street fairs in his native Bulgaria. The shepherds were often forced to carry lambs and weak sheep around their shoulders when they were wandering with their herds, and were showing off their strength at festivals. Ivanov based the design of his tool on the body of an ovine and saw its use as a modern interpretation of the old tradition.

Although the Bulgarian Bag was initially designed for Olympic class wrestlers, it came to be adopted by fitness trainers and professional athletes for its ability to increase muscular endurance and make weight training more versatile. One of the first advocates of the Bulgarian Bag outside the Olympic wrestling circuit was fitness specialist and retired Navy SEAL Stephen Nave. Along with Ivan Ivanov they formed the International Bulgarian Bag Confederation to educate the public and offer advanced instruction to individual consumers, personal trainers and fitness establishments.

Some of the benefits of the Bulgarian Bag
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.

Variable angular resistance:

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.

Aerobic effect:

After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began. High intensity bouts of exercise with the Bulgarian Bag increase metabolic rates higher than traditional weight training and cardiovascular activity because the exercise includes both weight training and fast dynamic movement.

Originally referred to as oxygen debt, this post exercise aerobic effect was first hypothesized by A.V. Hill and H. Lupton in 1922. They theorized that the body needs to replace the oxygen used by working muscles during mild to intense bouts of exercise. More recently, researchers have used the term ‘excess post-exercise oxygen consumption’ to describe the different events that occur as the body restores itself to homeostasis, or rest. The body’s metabolic rate will be raised for a longer period post- exercise from high intensity bouts of exercise. Depending on the level of stress and intensity of exercise, metabolic increase can be seen for up to 18–24 hours.

Source: Wiki

More info on
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