If you're adventurous about adjusting the height of a rope by one level, then it's time to broaden the horizons of your equipment. Look beyond dumbbells and machines, and you will find a range of kits that will move you in ways that build strength and fitness around the world. It will also give your brain a boost by making your workout more fun – which is one of the keys to sticking to your workout routine.
"The use of sandbags, combat ropes and Bulgarian bags is a great way to create a workout and add more variety to your workouts so you do not get bored," says Charles Allan-Price of W10 Performance Gym. "I like the fact that they are so versatile and portable that you can take them anywhere."
"The Bulgarian bag will train muscles like the back roofs that are often forgotten," says Allan Price. "The rotation element will also help open the shoulder girdle and maintain a healthy shoulder joint."
When you perform movements that affect the grip of the bag, you also improve your gripping power, which is often the weak connection of your body is. If you improve your grip strength, you'll probably see improvements in power moves like deadlifts. If you perform movements such as halos or turns while holding the straps, you will find that your forearms are burning ̵
"After a general warm-up, I use a Bulgarian bag for a bit of activation work," says Allan-Price. "I might do some light swinging exercises and then go to my main lifts. For example, before a barbell squat, you could add a little momentum to do the reps with the sack, firing the muscles.
Or, for a full-body cardio workout, recycle the exercises below, performing each movement for 30 seconds and three laps, and the pocket improved stamina, strength, and grip.
Hold the bag over your head and turn it around your head. When you have completed a turn in one direction, change the direction.
"The bread and the butter of the Bulgarian bag," says Allan-Price. "It's a fantastic exercise to open the shoulders and create a stronger core and spine. What I really like about this exercise is the dynamic range of motion and the intensity you can hit. As you build momentum, open your shoulder girdles, squeeze your glutes, and keep your torso upright. Ride your hips while opening your shoulders.
Hold the bag by both handles and swing it in a circle in front of you, lightly dipping it on your knees as it goes through your knees, bottom bow Keep a steady pace and change after 15 seconds the direction.
"Good rotational strength should be essential in everyday life to maintain a healthy spine, especially in people who exercise regularly," says Allan-Price. "This exercise will move the shoulder and shoulders from side to side in a very simple movement. Focus on the strong inhalation through the nose and through the mouth as you turn sideways. As you turn, remember to turn your upper body.
Swing the bag against your shoulder, step aside and swing the bag to this side as if you were swinging a scythe (if you ever did). Repeat on the other side. Continue, alternate pages.
"This is a more advanced version of the rotation swing, as you still use the bevels and shoulders," says Allan-Price. "With the lateral, in building momentum and twisting, you push your hips back into a squat position and keep your torso upright. What I love about the Bulgarian bag is that, when it comes to your shape, it really is the pinnacle of functional training.
Panning to squat
Swing the bag between your legs, allow it to dip slightly, and then lift it over your head and shoulders. Squat down, then remove the bag from your shoulders as you come up, and proceed straight to the next iteration.
"This is similar to the kettlebell swing," says Allan-Price. "The Bulgarian swing swing squats makes the buttocks muscles, ham, core and shoulders big. It is relatively easy to do and can actually help people get into a deep squat by counterbalancing. Like a kettlebell swing, the movement comes from the hip joint and squats back on the hips as you build an impulse. Keep your torso upright while performing the squat.
Place the bag on your shoulders and hold it at each end. Take a large side step and lower it until you feel a stretch through your groin area. Return to the start and repeat the process on the other side.
"Lateral exercises are good for your knees because you are training at a different angle. Side-to-side movements are also effective to create stronger spines and glutes, as well as more flexible hips, "says Allan-Price. "You can change the position of the bag depending on the level."