Bulgarian Bags are total body workouts that have immense benefit vis-à-vis health and fitness. In fact, Bulgarian Bag workouts are especially recommended for women as these are also functional workouts i.e. they improve flexibility, strength and agility so that your daily functions are easier to perform.
Nevertheless, many women commit some common mistakes that really dilute the beneficial impacts of Bulgarian Bag training and can even lead to injury. Knowing how to avoid these is essential to gain the most from your Bulgarian Bag training sessions.
Using a Bulgarian Bag that is Too Heavy or Too Light
Selecting the right weight is vitally important for Bulgarian Bag workouts as it allows you to train your body with maximum impact while reducing chances of injury.
Do remember that the ideal weight varies according to individual physical condition and inherent strength. In general, women can safely start with a
Bulgarian Bag weighing 8kg.
The sandbag is very similar to the Bulgarian Bag, but it’s a slightly different shape. The Dangerously Fit sandbag is great because they have many handles to choose from and really help you build strong powerful shoulders.
However, some women (especially those who exercise regularly but not with the Bulgarian Bag) try to go for a heavier weight from the very beginning. While this is OK if they are comfortable with it, do remember that a lighter weight allows you to master the form and technique quickly.
On the other hand, many women underestimate their own physical strength and the heavy look of the Bulgarian Bag makes them scared of injuries. They begin by using a much lighter weight which actually compromises the intensity of the training.
When done correctly, Bulgarian Bag workouts are absolutely safe and give wonderful results in real quick time. Click here to watch some excellent video tutorials.
Using the Back Muscles to Swing the Bulgarian Bag
The swing is a basic Bulgarian Bag workout that uses the power of your hips to make the Bulgarian Bag move to and fro between the legs till the shoulder height. However, many women do not master the right way of thrusting the hip forward and end up using their lower back to push the Bulgarian Bag upward. They bend too much so that the hips move outward resulting in excessive pressure on the lower back.
Moreover, excessive bending forces the head to move down and the spine to bend resulting in a hunched back. This incorrect form puts tremendous pressure on the entire back and spine and may lead to injury.
Bending to Rack and Un-rack the Bulgarian Bag
To ‘rack’ a Bulgarian Bag is to put it in its resting position and to ‘un-rack’ it means lifting it from the resting position and holding it the right way. Women typically do not maintain the right form and tend to hunch while racking and un-racking.
Again, this stresses out the spine and surrounding back muscles; making the back susceptible to injuries.
Wearing Inappropriate Shoes
Women are prone to wearing soft, fashionable workout shoes while doing Bulgarian Bag workouts. However, it is best to leave your stylish footwear at home and wear something hard and practical instead.
Bulgarian Bag exercises require you to maneuver and control a heavy weight so you should be able to dig your feet into the ground really hard in order to get maximum stability. Soft shoes do not provide such kind of grip and you can easily sprain your ankle. If you are a trainer, make sure to verify that you have cec certification in Bulgarian Bag Courses learn how to train with the Bulgarian Bag.