Strong is good, but let’s be honest for a moment—do you consider yourself to have a firm grip? Or are you strong? Ever rolled with someone who has freaky hands of steel, that paralysing, alien, cruel and unusual freaky grip strength?
Whether you’re battling for a submission, powering through a throw, or fighting for grip control, grappling demands explosive strength, relentless grip, and a rock-solid core. At Ape Strength, we’re redefining conditioning for martial artists with unconventional tools like the Bulgarian bag—a versatile, sand-filled beast that mimics the resistance of a stubborn opponent.
Ready to take your mat game to the next level? Here are five Bulgarian bag exercises to build the functional power every grappler needs.
Why Bulgarian Bags Are a Grappler’s Best Friend
Unlike dumbbells or barbells, Bulgarian bags challenge your body with dynamic, rotational movements that replicate the chaos of grappling. Strongmen use unusual cumbersome shapes—sacks, rocks. Craig Tetley, a certified strength and conditioning coach and black belt under Braulio Estima, swears by the Bulgarian bag’s ability to build the kind of strength that translates directly to the mats.
From improving your grip for gi chokes to boosting hip explosiveness for takedowns, these exercises will make you a force to be reckoned with.
5 Explosive Bulgarian Bag Exercises
1. Spin Throws
How to Do It: Grip the bag’s handles, swing it around your body in a circular motion, and release it forward as if throwing an opponent. Catch and repeat for 10–12 reps.
Grappling Benefit: Mimics the rotational power needed for judo throws or BJJ sweeps. Strengthens your core and obliques for better posture control.
Pro Tip: Keep your stance wide, like you’re defending a single-leg takedown, to maximize stability.
2. Power Snatch
How to Do It: From a squat, explosively lift the bag from the floor to overhead in one fluid motion. Lower and repeat for 8–10 reps.
Grappling Benefit: Builds explosive hip drive for takedowns and bridges, crucial for BJJ and wrestling.
Pro Tip: Engage your lats, as if pulling an opponent into your guard, to protect your shoulders.
3. Bear Hug Squats
How to Do It: Hug the bag tightly to your chest, perform a deep squat, and return to standing. Do 12–15 reps.
Grappling Benefit: Strengthens your grip and core for clinching and controlling opponents in judo or MMA.
Pro Tip: Squeeze the bag like you’re locking in a body triangle to maximize muscle engagement.
4. Rotational Slams
How to Do It: Lift the bag overhead, pivot your hips, and slam it to the ground at an angle. Alternate sides for 10 reps per side.
Grappling Benefit: Enhances rotational power for submissions like the armbar or guillotine, plus improves recovery from bottom positions.
Pro Tip: Imagine slamming an opponent off your mount to add intensity.
5. Grip Carries
How to Do It: Hold the bag by its handles and walk 20–30 meters, keeping your shoulders back and core tight. Repeat for 3 rounds.
Grappling Benefit: Bulletproofs your grip for gi-based BJJ and judo, ensuring you never lose a collar tie or choke.
Pro Tip: Vary your grip position to mimic different gi holds, like sleeve or lapel grips.
Take Your Training to the Next Level
These exercises are just a taste of what Ape Strength offers. Our Bulgarian bag classes, led by certified coach Craig Tetley’s philosophy, are designed to make you stronger, faster, and more resilient on the mats. No matter where you are, our programs will give you the edge you need. After all, skill will get you so far but it’s all for naught if you gas and your arms turn to noodles.
Join us at Ape Strength in Bradford for a Bulgarian bag workshop or sign up for a free trial session today. We are conveniently located inside the Dream Art Bradford Jiu-Jitsu club, so you can pair your conditioning with world-class BJJ too.
Ready to develop that cruel and unusual grip strength? Contact us to book your first session and discover the power of unconventional training methods.