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The Bulgarian Bag strengthens and increases the muscular endurance of your grip wrists arms shoulders back legs rotational muscles core musculature coordination balance and overall shoulder and joint mobility.
Most if not all of the exercises that can be performed with kettlebells dumbbells or barbells can be performed with the Bulgarian Bag. For example athletes can use the Bulgarian Bag at training to develop quickness and agility with a 'live' weight that can be struck thrown or used in ways that solid iron weights simply can't.