Bulgarian Bag Spin Test

Level 3

The Bulgarian bag was invented in 2005 by a Greco-Roman Wrestling champion and coach Ivan Ivanov. He wanted to design something new to improve his wrestling teams fitness which targeted the sports needs. Ivan took inspiration from Bulgarian Sheppard’s which would perform strength feats with their sheep and goats at fairs in Bulgaria. What he came up with looks more like a giant croissant than farm yard animal but trust me you can gain Bulgarian super shepherd like strength with it. 

This workout is taken from the International Bulgarian Bag Confederation (IBBC) physical performance test for Bulgarian Bag instructors. It includes one of

Ivan Ivanov’s signature moves the spin. The spin works the body through a whole range of dimensions and is great for shoulder and thoracic mobility. Hips, core and grip strength are also big players with this movement of timing and rhythm. The spin gives incredible conditioning for the heart and lungs too so makes it great for sports such as wrestling, Judo, rugby and MMA. It’s also a great fat burner so has become popular In the fitness world as well over recent years.

The spin is considered a level 3 exercise with the Kinect Method. Therefore you should be experienced in level 1 and 2 exercises before even attempting this demanding exercise.

Hears how to do the spin test.

Perform 10 spins left 10 spins right 10 pushups for 5 rounds in under 3:30.

Rules

• The spins can be performed in an open or closed style.
• Push-ups must be a full range of motion, hands on the bag, chest to bag and elbows to lockout for each rep.
• Knees can not touch the floor at any point of the test.
• The bag should never be dropped and only allowed to be placed on the floor for push-ups
• Chalk is the only aid allowed, no gloves, straps or belts.
• Men under 75kgs should use a 12kgs bag men over 75kgs should use 17kgs bag
• Its best to count each spin form the bottom of the movement.

Hears a video of one of my attempts to give you an idea. As I weigh just 58kgs I used the 12kgs bag but trust me it feels heavy.

 Bulgarian Bag Spin Test Example

Good luck. 

Kinect Kettlebell Tower

Level 3
Kinect Complex System

The Kinect Kettlebell Tower workout is based on the Kinect Complex System.

The complex system links a set number (often 4-6) of multi-joint resistance exercises together for a set number of reps making a circuit. You would then complete the complex for a set number of rounds with a fixed rest period between each round.

This style of training keeps the heart rate raised up to a very high level with the muscles working through a variety of movements.

The selection of exercises in this complex involves a lot of work on the posterior chain (calves, glutes, hamstrings and lower back) with shoulders and arms. This is great for sports such as tennis, volleyball, basketball, boxing and MMA or just all over fitness conditioning. The intensity of the workout makes it a great fat burner and real lung buster for people looking to get into shape. The technique used is the less complex but physically demanding hardstyle so it’s not ideal for people preparing for kettlebell sport competitions.

The movements in the Kinect Kettlebell Tower include what the Kinect Method would consider level 3 exercises.

Level 3 exercises are technical and often sports specific requiring good body awareness, control, timing and understanding. Its best to make sure you can perform level 1 and 2 exercises before you attempt this to ensure you have correct and safe form.

Have a look at this video for an example of the Kinect Kettlebell Tower.

Kinect Kettlebell Tower Youtube Clip

Perform 5 reps of each exercise on your left hand then the right.

• Single arm swing
• Clean
• High pull
• Snatch
• Jerk

Take a 1 minuet rest and perform the complex again on each side. Try to build up to 5 rounds of this over the weeks.

Once you have managed this you can either reduce the rest from 1 min to 30 seconds between rounds. This is best if you want to build on your endurance

If you want to develop more strength in this routine increase the weight by 4kgs to the next kettlebell. Reduce the rounds to 2 with 1 minute rest and working up to 5 rounds again over the weeks.

For personal training sessions in the New Forest and Southampton area contact Stuart Ward from the Kinect Method www.kinectmethod.co.uk 

The Kinect Method specialises in holistic lifestyle programs including mind, food and body.
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