To be very honest, I really didn’t get it. That is until DVRT Master, Troy Anderson, half jokingly and actually quite seriously said, “it reminds them of Game of Thrones.” What is “that”?
I had seen a rash of people getting really into swinging various implements around their head. Don’t get me wrong, we do that at DVRT Ultimate Sandbag Training, but we do so with a really specific intent. All I heard many people stating their rationale was that “this is how ancient warriors trained!”
Eh, maybe, eh, not really. You see the idea of swinging implements is an old idea. It was often done for combat and if you REALLY want to get into it, standing with your feet firmly planted into the ground as you did so makes very little sense.
That is because swinging anything for power requires rotation of the body. So, whether you are Jon Snow on the battle field, or a Jedi wielding a light saber, or Batman throwing his batarang, you are going to use rotation.
We are beings that rely on rotation to develop great amounts of power. That being said, there is a time and place where we would not rotate. However, this is called anti-rotational training. This would be a great starting point in developing a base for rotational power, but it wouldn’t be where we WOULD develop such power.
Bad assery does require good movement skills!
Far too many times we see people with good intentions fail to understand the difference and not get what they really want out of these exercises. That is why I wanted to share a fun DVRT Ultimate Sandbag Training workout with you that would allow you to feel the power of these drills, but also get you some much needed practice.
One of the coolest, yet, most challenging DVRT Ultimate Sandbag Training drills is our Around the World. We can do it with and without rotation depending upon our goals, but since we are talking big time power, we are going to aim for rotation.
Such a drill is challenging and may require you to build up to it. In fact, DVRT Master, Kari Negraiff, did an outstanding article on these progressions (HERE).
Here is the workout, Thursters (squat to press) and Around the Worlds, not that bad right?
Why this combo? Thrusters gives us many movement patterns at once, squatting, plank, overhead push and pull. Around the Worlds give us rotational power, mobility to the hips and upper body, and well as reflexive strength. Sounds good right?
Your goal to do 50 Thrusters with your Clean and Press weight (you can find HERE) and 100 Around the Worlds (50 each side: Ladies start with 20 pounds, guys 30). Obviously you can do this all in a row, so you break when you feel your form is going to break down. You should record how many sets it took you to complete and how much time.
This workout will teach you A LOT about real life movement, power, and strength. Plus it is just darn fun to do! So, if you really want to feel powerful and like a real world superhero, try this DVRT Ultimate Sandbag Training workout!