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
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.
Good
luck.
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