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3 Silly Ultimate Sandbag Exercises for HUGE Results!

It is a conversation that I have to have with our DVRT Master Instructors quite often. That is because when you look at strength training so differently than everyone else, what you share may be viewed as crazy or silly. I get it because human nature is to reject things that don’t fit into our current mindsets. The only downside is that often these ideas are REALLY good and we just have to explain them a bit more! So, what are 3 examples of Ultimate Sandbag exercises that seem silly but are incredibly powerful?

#1 Press Outs

One of the simplest DVRT Ultimate Sandbag exercises, is also one of the most misunderstood! The point of a Press Out isn’t to work the chest or be a standing chest press. After all, gravity still goes down so that idea wouldn’t work so well!

The goal of Press Outs is…..

-Create a Plank: When we Press Out from the bellybutton we are engaging the lats that will help us brace the core. This is just like what we do in a plank. When we plank we create stability for more dynamic motions.

-Engage the Lats: Well, I just pointed out that the lats are a prime core stabilizer. I know, most people don’t think of them that way, but when you look at the body you see how close the lats are part of working with the rest of the trunk to create stability.

3 Silly Ultimate Sandbag Exercises for HUGE Results!

-Have an Active Grip: The way we get the lats involved are by optimizing the grip. So, if our grip position is off (palms down instead of palms facing each other) and we aren’t “ripping” or creating tension against the weight, we aren’t engaging the lats. The grip has a high correlation to the rotator cuff and lats, but we have to use them right!

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This week was a pretty exciting one for me. I got cleared by my neurosurgeon to go overhead in my training. Of course that is with met with being smart which can be hard to do when you’ve lost the ability to do something you enjoy! ————— ???? Trying not to measure myself against what I use to be and appreciating how far I have come can be tough! This experience though has made me come up with new strategies so I know even though it has sucked, I’ve become a better coach too! This series of 3 #DVRT exercises is building my overhead foundation again. Focusing on using the ground, integrating my core, using my grip and lats to press. So far so good, just hope to keep building. Recovery is never a one day achievement. Plus you have to love my furry strength coaches!!! ———- ???? One of my big motivation is to show how great tools with understanding the body can help us change people’s lives. Check out the whole body integration of using the Ultimate #Sandbag and @perform_better bands, lever bells, infinity trainer, and kettlebells! Still having fun!

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In the case when we don’t have both hands on the weight, we can use the Press Out concept with a tool like a Lever Bell that due to the instability of the off-set load makes us create this tight grip. In this type of kettlebell press we are creating tension and planking to create a stronger press. 

#2 Moving Weights

If we ask people if life is predictable and balanced, we get a resounding NO! Ask the same people if our strength training then should be so predictable and stable we see the wheels turning.

That is because the highest forms of strength training aren’t really just looking at how much weight we can lift, but what we can resist! In fact, most injuries come about because what we couldn’t resist or stop. Makes you wonder why we don’t make our strength training more reactive.

Funny enough, when we have people perform some of the Ultimate Sandbag exercises they are surprised how challenging they are in ways they wouldn’t expect!

These Ultimate Sandbag exercises aren’t done mindlessly either. They are progressions of our foundations to work us to the point where we know how and when to create stability in more complex environments.

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@ultimatesandbag Front Hold /Rear Elevated Split Squat w/ Anti-Rotational Load. Love this movement! Lots of “stuff” going on here! Core Engagement ✔️ Knee/Ankle Stability ✔️ Thoracic Mobility and Stability ✔️ Lumbar Stability ✔️ Pelvis Mobility and Stability ✔️ Finding ways to link the body. Looking to load all planes and to challenge the body to work as a unit. Coming from an athletic back ground, and now working in strength and conditioning, the DVRT system is a true game changer. Make sure you incorporating the DVRT system into your daily fitness routines ???????? Make sure to follow @joshhenkin and @jessicabentopt! ???? #todayigetstronger #todayigetbetter @resultsfitnessscv #ultimatesandbag #sandbag #sandbags #strengthtraining #strengthandconditioning #strength #strong #core #corestrength #corestrengthening #glut #gluts #squat #squats #splitsquat #lunge #lunges #legs #awesome

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Ultimate Sandbag exercises like strength coach, Joel Gunterman demonstrates introduces producing motion at one segment of our body and resisting force at another. Just like what happens to us in life all the time!

Fitness expert, Alwyn Cosgrove, shows one of our strongest reactive Ultimate Sandbag exercises in our Tornado drill. Reacting to the moving weight and being able to absorb the force in a lunge position and redirect the weight requires the functional strength we ideally want to develop. 

DVRT Master, Cory Cripe, shows how we apply principles of the Press Out and our reactive training in this kettlebell and Lever Bell combo that would leave most scratching their heads!

#3 Moving In Different Planes

Slowly, people are realizing that moving in different planes of motion is important in our training. Yes, the thing we do in just about every other motion in life, and avoid all the time in the gym, is important to think about how it changes our intensity. However, we have to do so with purpose otherwise these exercises do become more novel than effective.

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"The core, more often than not, functions to prevent motion rather than initiating it…" Dr Stuart McGill @backfitpro⠀ ⠀ ⠀ The key for lower back health is pelvic control. The Bird Dog Drag allows us to create core stiffness which leads to better spinal stability. ⠀ Strong core that is able to resist rotation allows its user to move their arms and legs better.⠀ ⠀ Why is this important?⠀???? ⠀ The Bird Dog Drag helps to create hip extension and activates the hamstrings and gluteals to generate power that translates into every day activities, such as pushing, pulling, lifting and carrying.⠀ ⠀ ⠀ Use the hands & feet to create better ground engagement ✅⠀ ⠀ This activates the core stabilisers ✅⠀ ⠀ Mini bands give feedback on hamstrings/gluteals ✅⠀ ⠀ Ball could feedback on core stability ✅⠀ ⠀ @ultimatesandbag increases anti-rotation ✅⠀ ⠀ Shoulder/Scapular Control ✅⠀ ⠀ Pelvic Alignment ✅⠀ ⠀ ⠀ The beauty of using the DVRT System is that it helps you as a coach to give the right progressions to the client. I wanted to showcase what is possible within the system doing Bear Crawl Drags, since it's the same movement pattern.⠀ ⠀ Let me know in the comments what do you think.⠀ ⠀ #core #ultimatesandbag #strength #corestability #functionaltraining #functionalfitness #backpain #backpainrelief #physicaltherapy #physiotherapy #innovative #strengthtraining #rehab #ukfitness #absworkout #ukfitfam #shoulder #lats #crawl #bearcrawl #outdoor #bootcamp

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DVRT UK Master, Greg Perlaki, shows how we need to first learn how to resist rotation which teaches us how to control our trunk and pelvis. 

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How To Progress Rotational Training!⠀ ⠀ Just like everything in training it all starts from the ground up! It’s no different when it comes to rotation!⠀ ⠀ A lot of trainers fear to train the transverse plane. However when we think about the qualities that builds up rotation it’s all about the feet ???? and the pivoting action.⠀ ⠀ We rotate through the hips and NOT the lumbar spine. ⠀ ⠀ The pivot helps to rotate through the hips, gluteals become tight alongside with the core to keep the #plank while the hips produce strength.⠀ ⠀ The Rotational Press Out is a great way to teach this concept in a safe way. Gripping the @ultimatesandbag with both hands allow the core stiffen for a greater degree through the lats!⠀ ⠀ The resistance band is an excellent tool to have that dynamic feedback on core, gluteals and lats and an amazing coaching tool for teaching this foundational movement. #fitnesseducation #fitnesscoach #functionalfitness #functionaltraining #ultimatesandbag #londonpersonaltrainer #onlinepersonaltrainer #ukfitness #ukfit #trainsmart #trainsmarter #coreworkout #coretraining #glutetraining #gluteworkout #sandbagtraining #singleleg #unilateral #movebetter #movementculture #movementismedicine #mobilitytraining #hipmobility #strongforlife #corestrength #rotation #pivot

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That leads us to then building rotation by reinforcing the stability of the trunk and movement of the hips. Planes of motion can’t be jumped it has to be approached like we do in weight or reps. 

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Lunges never seem to get the love of squats and deadlifts. Let’s be honest, that’s usually because the loads don’t approach what we can use in these other lifts. However, research has shown that lunges can actually train the glutes higher than squats and deadlifts!!! That is because the need to stabilize and produce force at the same time requires more muscles to be active. Lunges also bring in other planes of motion like the frontal plane that is responsible for helping so many knee and low back issues. That is what this post is about, how we can take lunges and make them more reactive so we emphasize how our core and stabilizers work synergistically with the bigger muscles to make fluid movement. __________________________ ???????? The Ultimate #Sandbag Shoulder lunge to Arc Press brings in all these elements that we are discussing. Having the weight upon the shoulder and pressing it in this manner really helps make the frontal plane so much more of a part of our lunge, much like a moving side #plank . _________________________ ???????? The kettlebell crossover lunge clean is not a circus trick. Crossing over allows us to train the frontal plane movement going the other direction than stepping out from our body. Holding a heavier kettlebell in the suitcase position allows us to create tension to help stabilize our body as we clean the weight up from the bottom position. The toughest part of this drill is decelerating the weight and your body back down, however, that is where most injuries occur…lack of deceleration strength. ________________________ ???????? Our MAX Lunges have always been designed about moving in one direction about resisting movement in another. One of the most underrated MAX Lunges is our Front Load where we get SLIGHT thoracic rotation as we maintain lumbar stability. Using an @perform_better band helps tie in our lats, obliques, and glues all at once!

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These types of Ultimate Sandbag exercises teach us to resist lateral motion where most knee and low back issues stem from. 

Then Cory shows us how we can be very dynamic moving in the frontal plane. We find these exercises create such a metabolic demand because energy has to be devoted to producing and resisting force at the same time. 

What you find is that the more we understand the body, the more freedom we have in the exercises we create. Those that say such training is “stupid” or “silly” often do so because they don’t really understand how we move in life! As you can see, it doesn’t take a PhD in biomechanics to appreciate how these movements are based on the science of human movement!