Bulgarian Bag Training

This is the Bulgarian Bag Level 1 Certification Test, which is also called the following:

– Bulgarian Bag Instructor – Level Suples Fit (Level 1)
– Bulgarian Bag Match with 3 periods

For this bulgarian bag certification test and to be an official Suples Bulgarian Bag Instructor you need to do the following. Men will use a 12kg Bulgarian Bag, women will use a lighter bag.

Barry Andre from the Rotterdam Kettlebell Academy shows you the test. Barry is a Suples Bulgarian Bag Trainer Level 1 and also a worldchampion kettlebell sport in snatch 24kg and uses the dynamic exercises of the bulgarian bag in his trainingsessions.

Round 1 / Period 1:

10/10 Bulgarian Bag Spin
10x Bulgarian Bag Bent Over Row
10x Bulgarian Bag Swing + Squat
3 rounds/sets in under 3 minutes

Then rest 1 minute

Round 2 / Period 2:
5/5 Bulgarian Bag Lamb Swing
10/10 Bulgarian Bag Spin
10x Bulgarian Bag Shoulder Raise Squat
*3 rounds/sets in under 5 minutes

Then rest 1 minute

Round 3 / Period 3:
10x Bulgarian Bag Spin + Arm Throw
10x Bulgarian Bag Swing + Squat
3 rounds/sets in under 3 minutes

*Note: in this video Barry is ready just over 4 minutes in periode 2, so he uses his early finish as an extra resting time.