BULGARIAN BAG SPIN

A Bulgarian Bag? What is one of those?

Well they look like this!

They were created with the intent of aiding wrestlers, and there is a library of exercises that you can do with them. At the Commando Temple in Deptford we have bags that range from 5kg - 38kg.

A spin is dynamic exercise technique where you throw this crescent-shaped fitness tool in circular or spinning motions around the body. As the picture suggests - they extract sweat very effectively from the human body!

Heres the benefit of a good spin.

ENDURANCE

If you can graft over a high rep set of swings without putting it down - you are a beast. Simple as. Your grip, shoulders and lungs will all have to get comfortable being uncomfortable and will be rewarded with a resiliant mind and body.

SKILL

There’s nothing quite like a spin. It takes time to get the technique right and to be able to ‘relax’ as you flow through the exercise. This makes it incredibly mindful - when you are spinning, you aren’t letting your mind drift - if you do, the exercise breaks down. Exercises that have a skill component like this benefit more than just the body, giving them more bang for your buck.

PERFORMANCE

The coordination between upper and lower body makes it very useful for performance in a variety of sports. As we mentioned, its origins begin in wrestling training - this is a hugely demanding sport where the skills required often crossover into many other sports and activities. The spin itself requires a good level of muscular and cardiovascular strength, but also has a good ‘relax into effort’ factor which is incredibly dynamic.

ENERGY EXPENDITURE

It’s a big move that burns calories! Do a couple of hundred reps and you will know about it!

ROTATION

Or in this case, fighting rotation. This lights up your core so you can get organised - ensuring the bag moves around you, rather than it breaking you down and whipping you around. Its rare to have this kind of movement in a typical routine - to miss it, is to neglect the opportunity to turn a weakness into a strength.

GETTING STARTED

Get yourself down to the Commando Temple - Its one of the few gyms in the country with a robust selection of Bulgarian bags. We would be happy to show you how to get cracking!

Be sure to drop us a message and we will let you know what the next step should be.