...and why should you be incorporating it into your workouts?
A power bag is a sand-filled strength and conditioning tool available in different weights that varies from traditional hand weights and kettle bells.
The "Bulgarian Bag" (the power bag's official name) was invented in 2005 by Ivan Ivanov - a former Bulgarian Olympic wrestler and wrestling coach at the Olympic Training Center. Ivanov was inspired by the shepherds in Bulgaria, who would carry goats over their shoulders while moving their herds. (These same shepherds would perform acts at street fairs.) Ivanov wanted to create a training tool that would mimic these movements and help his wrestlers improve their explosive actions and dynamic movements.
So: What are the benefits of this piece of equipment? Why should you integrate the power bag into your workout routine?
Power bag training can have many benefits, including:
Athletic performance: The large, explosive movements of the bag can help improve cardio and athletic performance. They can also produce a powerful metabolic effect.
Core strength: The bag can be swung and spun in all directions, which forces the core muscles to engage and stabilize. This helps build rotational core strength and stability.
Multi-planar movement: The bag allows for multi-planar movement.*
Grip strength: The power bag is one of the few training tools that can help develop all three types of grip strength. A strong grip can be an advantage in many sports and in everyday life - especially in a sport like Muay Thai or boxing, where you use pads and mitts!
Versatility: The bag can be used for both strength training and cardio. It can also be used to perform complex barbell exercises and kettle bell exercises, but since in Muay Thai we train barefoot, this soft bag is a safe option (no broken feet, please).
Overall, when you train with a power bag, you might find improved coordination, muscular endurance, and shoulder and joint mobility.
*A multiplanar movement is defined as the movement of a joint that takes place in more than one plane of motion. This "multitasking" method (if you will) involves moving the body through multiple planes of motion. The three planes of motion are the sagittal, frontal, and transverse planes, which can be thought of as imaginary lines that divide the body in half. The sagittal plane involves forward and backward movement, as well as flexion and extension. Examples of movements in this plane include running, squatting, deadlifting, rowing, burpees, and box jumps. The frontal plane involves lateral, or side-to-side movement, such as a lateral lunge or side shuffle. The transverse plane (or horizontal plane) is an imaginary line that divides the human body into upper and lower sections. It runs perpendicular to the sagittal and frontal planes. Movements in the transverse plane typically involve rotational body movements in joints like the hips, ankles, shoulders and neck.
Why is multiplanar movement important?
Multiplanar movements mimic real-life and sports movement that require dynamic stability and acceleration/deceleration in all directions. Incorporating multiplanar training can help improve functional mobility and movement patterns, reduce the risk of injury, and enhance balance and stability. It can also lead to better performance in physical activities.
Some examples of multiplanar exercises include:
Lunge with twist
Medicine ball chops
Landmine rotational press
Rotating lunge
Rotating step-up
Half kneeling diagonal chop or lift
Single leg alternating bound in place
TL;DR: The power bag strengthens and increases the muscular endurance of the arms, back, grip, legs, shoulders, wrists and rotational muscles. It also aids in building core musculature, coordination and improving overall shoulder and joint mobility.
References:
Photos courtesy of Louie Herman and 90 Degree Activewear by Reflex, respectively.
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