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Jeanette Wang

I'd always been intimidated by those big, brown, crescent-shaped leather bags in the gym.
Often a burly guy would hoist one up on his shoulders like an oversized neck pillow, then, grabbing it by each tapered end, whip it overhead back down on the ground like a professional wrestler body slamming an opponent.
So when I was offered professional instruction on how to use the Bulgarian bag,  I pounced. I was keen to learn how the training tool, created in 2005 by former Bulgarian Greco-Roman Olympic athlete Ivan Ivanov, could help improve my athletic ability. 
And I was hoping that Kahei Tse, training manager for Pure Fitness' recently launched programme 'kettlebells, Bulgarian bag and TRX' (or KBT for short), would help me overcome my fear of the  medieval-looking bag.
The KBT programme consists of three 45-minute introductory sessions that focus on basic technique and safety to get you acquainted with the three trendy training tools. 
I'd previously dabbled in kettlebells - Russian cast-iron weights used for ballistic exercises - and the TRX, which is made of two straps that facilitate bodyweight exercises. But  using them with coaching and feedback from an expert  was new and appreciated.
These tools, after all, aren't like traditional, one-dimensional methods of working out such as lifting weights or running on a treadmill. Instead, they work the body as a unit, through multiplanar movements, strengthening it for everyday activities - what Tse calls 'functional exercises'.
With the wrong technique, it's easy to get injured.
'Every swing, lift, press, pull, lunge or squat engages each joint and muscle group, forcing the body to always work as a unified whole,' says Tse, who has a degree in exercise science from Indiana University. 'KBT is top for fat-loss, core stability and strength training, and really builds cardiovascular endurance as well. You could say it's an all-in-one programme when done right.'
My lunchtime session at Pure Fitness in the IFC Mall kicked off with a five-minute chat where Tse asked about my expectations, goals, familiarity with the equipment and training style. Though there is a set lesson plan, this helped him to tweak it to my fitness level, experience and targets.
After five minutes of warm-up exercises focused on loosening the upper body and hips, we started the workout proper. The usual KBT programme  comprises 45 minutes on each tool, but I was getting a  45-minute crash course in all three. Most time, however, was spent on that Bulgarian bag.
Picking up the smallest of five sizes, a 5kg XS (it goes up to XL, or 23kg), I held it by its ends in front of my body, arms relaxed and dangling. I stood with feet slightly wider than shoulder-width, knees softly bent, head up and with a very slight forward lean. This stance provides a better base for speed and explosive moves, according to Tse.
Then we simply began swinging the bag from side to side while keeping the feet flat on the ground. This was simple enough; momentum did most of the work. But next I had to translate this into an open spin, a foundational movement that builds core strength, rotational power and full body development. 
The bag had to flow in full circles around the body, swinging over and behind the head, and back down below and in front of the shins.
I was afraid of knocking myself out, or losing grip of the bag mid-swing and knocking someone else out. The secret of a good spin, I  soon discovered,  is to be fearless, keep the core engaged and  translate momentum on the downswing into an explosive upswing using the hips. Get a good momentum going and it's like riding a bike on downhill  hairpin turns - and hard to stop. 
In fact, because of the immense pulling force the bag exerts on you, I nearly injured my arm trying to slow it down.
There are other movements that can be done with the bag - squats, lunges, twists, bends, pushes, pulls - but the spin is enough to keep you busy for a long time.
With KBT, the focus is on short but high-intensity intervals. For example, to finish off the session, I did a circuit of 10 bag spins in each direction, 10 kettlebell swings and 10 TRX push-ups, twice over. If it sounds like nothing, my elevated heart rate and fatigued upper body proved otherwise. 
According to Tse, a study by the American Council on Exercise  found that a 20-minute kettlebell workout burned at least 20.2 calories per minute, which is equivalent to running at a speed of 16km/h.
While Tse said I was in 'pretty good shape', I could do with more work on improving my timing, rhythm and flexibility, and learning to use my whole body. I'll certainly be doing so, now I'm no longer intimidated by the Bulgarian Bags. 
 For more on the KBT programme, see www.pure-international.com/KBT2011.



A new bag of tricks to help you stay fit