A Bear of A Workout
As you know, we love to turn classic training ideas and flip them on their head here at DVRT Ultimate Sandbag Training. Now, do we do so JUST because we are looking to do something different? Not at all!! While different is great, in that it gives us motivation for a workout, that motivation just turns to unproductive randomness if we don’t have a greater purpose.
I wanted to give an example how we take something that has been around for awhile, give it a meaningful DVRT Ultimate Sandbag Training spin, and still give you an awesome workout.
The Bear Complex immediately came to my mind. The what?! The Bear Complex comes from the world of Olympic lifting and is typically (there is no one set way) done with a barbell in the following manner….
-Overhead Press to Back
– Overhead Press
-Back to Ground
Is this a good workout? Absolutely! However, it only works you in a very stable environment where the movements become very predictable and you are limited in 3 out of the 5 movements by what you can press. That means over half the exercises are somewhat underloaded.
We can build better movement, have more equity of loading over multiple exercises, and have a great new workout if we look at how DVRT Ultimate Sandbag Training can make even the Bear Complex better!
Before I share with you these 2 great DVRT Ultimate Sandbag Training Bear Complexes, I am sure some of you are asking, “why not just replicate the barbell version with the Ultimate Sandbag?!” Well, if you have been following us for any time, you know we are not big fans of putting the Ultimate Sandbag on our backs and squatting. It just comes out UGLY!!!
Please stop hurting your clients or your necks and backs, there are better ways!
Too much stress on the neck, or too much leaning forward makes for just a painful experience, that really makes no sense considering we have so many BETTER options with DVRT Ultimate Sandbag Training.
Okay, back to our series! What is so great about the two workouts in today’s video is that we get to perform the same series basically, but give really two very different challenges to the body. We take you out of your comfort zone and see if you truly have “movement strength”. Can you take your fitness and apply it to more dynamic environments where you have to not only move up and down, but side to side, resisting rotation, and so much more.
Now, the BIG question is does this create a better result, or just a novel way of doing something? Not only will you get the great cardio type of effect that complexes like this provide, but you are going to start hitting muscles you didn’t know you had and truly making your body bulletproof! By applying these concepts you are going to gain that “360 degrees of fitness” that DVRT Master Trainer, Kari Negraiff, so well put as a major benefit to DVRT Ultimate Sandbag Training.
You will also find that the instability and dimension of the Ultimate Sandbag play a role in these different Bear Complexes making every rep just different enough to make the workout a challenge the entire time!
How should you perform these workouts? I recommend the following.
Set a timer for 20-25 minutes. You are going to perform 5 repetitions of one of the two complexes. Try to perform as many sets of the complex as possible in that time you allotted. Give it a week and try the workout again, if you can perform 20% more sets then you get to move up in weight!
The other option is perform a ladder. Start with 5 repetitions and try to work your way down to 1 repetition of the complex without stopping. In the case of the Shouldering Complex, you would Shoulder, Shoulder Squat, Arc Press, Shoulder Squat, Arc Press and that is 1 repetition, try to perform 5 and then you get to take 5 deep breathes and start on the other side for 4 repetitions, etc. Try 2-3 rounds if possible.
With workouts like this you will find that training is not just more fun, but way more productive as well. Try one of these DVRT Ultimate Sandbag Training Bear Complexes and see what it does for your fitness!
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