Should you do them? Absolutely!
Are they good for you? No question!
Can they be the weak link in your training? Of course!
Do they dominate your workouts? Eh, not really.
This is kinda the conversation that I have with many coaches when it comes to single leg based training. There pretty much isn’t anyone that would say single leg exercises aren’t essential for reducing the chance for injury and improving functional based strength. Then why are single leg based exercises make up so LITTLE of what we see in training?
In one word, progression. We typically go from being on two legs to one! That is a HUGE jump in progression in the form of stability. Getting people use to using their bodies intelligently as they move to single leg based exercises is a hard thing. Mostly because without proper progression, most people just try to hold onto dear life when they get into more unstable lifting postures and positions.
Fortunately, we have some pretty darn smart DVRT Ultimate Sandbag Training coaches that are constantly looking for ways to help people move, perform, and feel better. That is why I was totally pumped when I saw this simple, but innovative, idea from our DVRT South Korea Master, Raymond Lee.
What gives? Why is that band around his ankle? One of the best ways to teach people how to create stability when they move to more complex exercises is to teach them to use the ground and their feet. Sure, that sounds great, might not even be new to you, but actually getting people to understand HOW can be challenging.
Fortunately, I try EVERYTHING before we share it with you. To be honest, I was kinda intrigued to try this “trick” because I still have a bit of neuropathy in my right leg and foot. The nerves in my right leg are still regenerating and creating stability can be tough on that side. So, I looped my lower leg through a resistance band and tried some of the DVRT Ultimate Sandbag Training exercises that Raymond shows through this series.
I don’t say this often, but this was a GAME CHANGER for me. After just one set I could feel my right foot grabbing the ground better and my whole right side was more stable! Why? When you loop the band around the lower leg like this it forces your foot to grab the ground to resist being pulled forward. This causes a chain reaction up the leg, hip, and even core, where the muscles just start firing better.
How can you use this simple technique? It can be part of your warm-up as you get the body prepared for the focus of the workout. It fits perfectly as a DVRT Ultimate Sandbag Training Restoration movement to “wake” everything up! It can also be a teaching tool for you or your clients as you move to more advanced DVRT Ultimate Sandbag Training exercises. Use it for the whole duration of the exercise or perform 1-2 sets with the band, then try without the band and see the difference!
You will find INSTANT improvement to your performance of most every exercise. That’s what I love about DVRT Ultimate Sandbag Training the most, the constant goal to find BETTER ways to teach you functional movement and strength is what our coaches are all about. Try it out and see how you can build a better progression to single leg based movements and have overall more success in your workouts!
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