Bulgarian Bag

Shaped like a thick crescent, a Bulgarian bag sits across your shoulders or moves around your body using several handles and straps. It is usually filled with sand or another dense material, so it feels soft against you but shifts slightly as you move. The curved form can feel secure for carrying, while swinging it requires steady control.

You can use it for flowing full-body training, moving between carries, squats, lunges, overhead presses, swings and controlled circles around your head or torso. These movements build strength and coordination through your legs, shoulders, arms and middle, while also raising your breathing rate. Its handles let you change grips and directions without repeatedly putting the bag down.

It suits you if you enjoy varied, continuous movement and want one tool for strength and general fitness. Start with slower carries and basic lifts before trying wide swings or circles, and learn those movements with guidance if possible. You need clear space around and above you. Most bags have a fixed load, so scaling means choosing a lighter bag; a securely filled backpack can cover simple carries and squats.