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3 Keys For Advanced Core Training

sandbag workouts

Jessica Bento, Physical Therapist (Creator of DVRT Restoration, Pelvic Control/Shoulder/& Knee Courses, & Better Backs, Shoulders, & Knees)

sandbag workouts

When we think of advanced core training typically people default to thinking about some extravagant plank, a really intense sit-up, or even really heavy carries. While in some cases there may be elements there that do warrant a more advanced core exercise, the truth is that the concepts behind an exercise are far more important than the exercise itself. That is because understanding what we are trying to accomplish when progressing our core training is so much better. So, what are 3 keys that you should be aiming at to make your core training not only more difficult, but more productive?

Add More Movement To Your Core Training

Far too often we think about core training as rather static, slow, and ground based. In reality, we want to progress our core training to more dynamic and real world movement patterns. Learning how to control our core in resisting unwanted movement while allowing wanted movement is really the basis not only to core workouts, but stability training as well. Doing so in a lunge, a hip hinge, a plank, as well as moving in different planes of motion all creates an environment where we see that our core is so integral to how we move and preform. DVRT UK Master, Greg Perlaki shows some great examples of these ideas below.

Focus A LOT More On Lateral Core Training!

When we walk, run, or basically perform any movement in life we are creating actions that are typically far more complex than anything we do in the gym. We tend to overlook that fact because are so use to moving around in our lives without giving much of a thought to how we are doing so. Due to us having direction with our movement and having to navigate all 3 planes of motion, we want to make sure we give ourselves a solid foundation. That means understanding what our body needs and what is such an integral part of good core training is a heavy dose of frontal plane strength.


The ability to resist movement from side to side is HUGE is giving proper pelvic/core stability so that our knees, hips, and low backs don’t take on excessive stress when we move. Building greater frontal plane strength is so impactful not only for injury prevention, but when we have better frontal plane stability we can also produce MORE force moving up and down. Imagine having a powerful engine in your car, but the rest of the car couldn’t handle the power of the engine. You would have the car collapse in a short amount of the time. The body isn’t too different.

While side planks are a big part of what we do in DVRT, we do want to progress to more advanced environments like DVRT Master, Larisa Lotz shows in these more advanced frontal plane core training drills.

Create Mobility At One Area While Stability At Another

I often see when people are debating exercises being worthwhile or not on social media they don’t give proper context to many ideas. For example, in early stages we want to use a lot of tension for feedback to how to properly brace and give stability to one’s core. Over time, we want to reduce the amount of tension we are using for that feedback and develop more reactive core stability. That would be where your core automatically “turns on” and develops the proper amount of strength in reaction to the movement you are performing. If we didn’t, we would just walk around like a  monster all the time.

core training

A great example of this in our DVRT system is where we have mobility in the thoracic (mid-back) spine while maintaining stability in the lumbar (lowest part of the spine). This is actually the WHOLE basis for our MAX (multiple axis) drills like our MAX lunges. Due to the understanding of movement and how to use the weight for feedback to assist in creating success, most MAX drills are quite advanced. The goal is NOT to rotate the low back, but just to get a small amount of rotation to the middle of the back.

Peretz Scheinerman gives a nice break down of some important cues in the MAX lunge that will hold true to other MAX drills.

Great coaches help me break down some of the many options we have using MAX drills for a host of different goals. One of the biggest benefits though is the amazing core training we get every time from such drills. These are definitely advanced and require a considerable time spent on building up to them (something we share about all the time on our DVRT blogs) however, once you can perform them, a bigger and better world of both core training and functional fitness really open up!

For THIS week only you can save 20% on our Power or Core Ultimate Sandbags and when you do you will receive Jessica’s new “Better Backs, Knees, & Shoulders” workout program for FREE along with an XL mini band so that you can use our DVRT solutions yourself! Just use code “better” HERE