photo from kbatoday.com
The Bulgarian training bag is a sand bag with handles, can be used for countless exercises, and a must have for your home gym.
All you will need to make your very own Bulgarian training bag is a car inner tube, knife or box cutter, zip ties, sand or other filler, and some duct tape. Cut the inner tube, fill it with desired amount of sand or other filler to weight you want, zip tie off ends w/ enough room at each end for handles to grip. Duct tape handles (optional). Below video shows you how to build your own and some exercise ideas.
Use bags to add resistance to bodyweight exercises like squats, lunges, plyometric jumps, and stairs. Swinging movements will promote and increase balance, stability, trunk, and rotational strength. Use at the beginning of your training session for a dynamic warm up, or to intensify conditioning work.
2 Comments to “DIY exercise equipment : Make your own Bulgarian training bag”
What size inner tube is used to create the bag; what brand and where to find them
thanks.
I bought it at Tractor Supply, car inner tube, cost $20. I have recently picked up some used tubes, car and big truck tubes from a friend who has a tire repair shop. Just about any tube will work. The bigger the tube the more weight you can put in them.