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Building Core & Glutes That Make A Difference!

I love this Einstein quote more than most. Why? I think it explains why we do look at things differently with DVRT Ultimate Sandbag Training. While we love to say things like “stick with the basics” and “keep things simple” these things are all relative to the individual. When I talk to my accountant, one of the things I love most about him is he speaks in terms I can understand. I know he is super smart and could make things really complicated, but when because my level of understanding taxes is pretty foundational, what is complex and simple to me is completely different than it is to him. 

Okay, that may seem like a long way to talk about today’s DVRT Ultimate Sandbag Training of 3-D core and glute training. Why bother talk about 3-D training when it comes to training the glutes and core? Aren’t there enough exercises on both core and glute training to last most people a life time? Of course, but as we have often talk about, making people sore and making people better are not necessarily the same thing! 

To answer the question more directly, the ONE thing that make DVRT Ultimate Sandbag Training truly so different is thinking about how the body actually moves in life, not the gym. Together we could probably name over 100 exercises that make you feel your glutes and core, however, most people are guessing on which of those exercises actually make you better. 

How in the world can we tell if an exercise we “feel” is actually making us better and why wouldn’t a movement where we get a big “burn” NOT result in making us better? Well, that’s what we are going to discuss. 

For one, making the body better means understanding the body is not just muscles. In fact, one of the reasons that we can create “magic” with many of our DVRT Ultimate Sandbag Training exercises is because we realize how the nervous system governs the muscles, not the other way around! So, if we don’t address how the body WANTS to function, then we are not going to get the nervous system to realize how to move better. 

A better example may be a discussion Jessica and I have all the time. When she treats patients, one of the first thing she makes them realize is that getting better means the actions they take. Soft-tissue work, mobilizations, and other manual therapy Jessica can do can help, but the only way to cement the new ability to move is by creating specific actions of the body by the individual. Why? Because the nervous system has to understand how to replicate this movement over and over. 

So, when it comes to training the glutes and core there are some important ideas to understand and that’s how we come up with our DVRT Ultimate Sandbag Training drills like we are going to show!

-Force comes from the ground up! 

How our feet come in contact with the ground is how and what level our glutes become active. I don’t think any of us have been walking down the street and just had our glutes randomly squeeze. Since our body is designed for specifically walking and running, it makes sense that our set would play a big role. Cuing and being aware how people use their feet is key!

-Navigating gravity is key because they are tri-planar!

Most people think that our DVRT Ultimate Sandbag Training exercises are just flat out weird! Why? Because they simply miss little things that make a big difference. An example is how our body is suppose to be designed to navigate how we move through life while resisting gravity. 

This may not sound sexy, but it is a key element of how our body is designed to function. That is a big part of the reason our core and glutes, to a large extent, don’t just run up and down but are shaped more like a fan. The diagonal design of the core and glutes helps us realize how well designed our body is to move through space so effortlessly. 

That means training the glutes and core through all three planes of motion. Most people think of the glutes as only hip extensors, but when we walk, run, and do daily life activities they do so much more. They stabilize and produce force at the same time. So, our DVRT Ultimate Sandbag Training exercises are designed to do the same. 


-Lats, Core, Glutes oh my!

Unfortunately, most people talk about glutes and core as though they work in isolation. NOTHING in our body actually does, therefore, it doesn’t make sense to train the body in a such a way. While there are several chains to the body, one of the easiest ones to make a connection to that makes a big difference is the connection of the lats/core/ and glutes. This chain is how our body stabilizes our spine while we walk and run where we are largely on one foot and very unstable. 

In our DVRT Ultimate Sandbag Training exercises we are active with our feet and our hands because we try to make this connection from the ground up and from the upper body to core and glutes. That means pulling the handles or USB apart and not just focusing on holding the weight, but HOW we hold the weight. 

Using DVRT Ultimate Sandbag Training in this way doesn’t mean making training boring or overly complicated. In fact, it expands what we can do in training and more important the results we get. Eventually we build 3-D Ultimate Sandbag Training complexes like this! What looks confusing is simply a combination of Shoveling to MAX Lunge Clean to Front Loaded Lateral Good Morning. A fun way to train the body to be stronger, but also how we are designed to work in what life demands of us! 

Learn more about how we are developing strength training that really comes to life! Check out our NEW DVRT programs HERE