Yesterday I got to share an interview (you can listen HERE) I did with one of my favorite coaches, Robert Dos Remedios (Coach Dos). Every time I speak with Coach Dos I see things a bit clearer and get more ideas. Especially when it comes to helping people understand the HUGE value in things that people make look at in DVRT that could look like they aren’t THAT big of a deal!
Probably one of the most important aspects of functional fitness that people simply ignore, don’t know about, and flat out miss is deceleration training. I get it, no one goes to the gym with the goal if building their deceleration strength, but if I asked you the following what would you say?
-Do you want to know how to build more resilient knees?
-You want to train the hamstrings as they are designed to function?
-Is developing real world power important to your results?
-Do you want to help people improve their balance and agility?
My guess is that you probably said yes to all these things. Guess what? They are all related to how well you can decelerate your body during movement.
People have tons of knee issues and we often tell them they need to strengthen their hamstrings. Well, they are right, but your hamstrings act more to decelerate the knee than they do anything we see on a hamstring curl. That is why drills like what DVRT Master, Greg Perlaki, shows are so incredibly effective as much as they are challenging!
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Take Your Glute Bridge To A New Level!⠀ ⠀ ⠀ The Dvrt #glutebridge helps to connect the core to the hips through the body’s natural chains. Creating tension in the handles of the @ultimatesandbag engage the lats.⠀ ⠀ The @performbetteruk sliders target the hamstrings and the increased range of arms work on the front of the core make it a whole body experience. ⠀ ⠀ It’s a great way to work on the eccentric movement to build more strength in the hamstrings. ⠀ ⠀ Tag someone who needs more hamstring strength. #fitnesseducation #fitnesscoach #ultimatesandbag #dvrt #glasgowfitness #absworkout #kettlebellworkout #ukfit #trainsmart #trainsmarter #coreworkout #coretraining #glutetraining #gluteworkout #movebetter #movementculture #movementismedicine #hamstringworkout #strongforlife #hamstrings #totalbodyworkout #eccentric #highintensity #dynamic @perform_better
Some of the keys of the above DVRT exercise is connecting the lats/core with the hamstrings and glutes. Yes, we flex the knee, but we do so with the extension of the hips and connection of the upper chain. However, everything really comes together as you learn to lower yourself under the amazing control you see Greg use!
This is good for building a foundation, but the REALLY good stuff happens as we start standing and learn to move in more functional positions. For years, we have been kinda the “weird ones” in fitness that believed even drills like squats and deadlifts should have movement more than up and down to them. People had a hard time understanding why, but the reason is for THESE very reasons of deceleration.
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Getting people to open their minds about #functionalfitness is really what we want #DVRT to be all about. Especially when people to get so singular minded about exercises. A great example is the #deadlift . We either see the “old school” lifters that believe there 1-2 ways to perform the deadlift, or we get the crazy social media types that try to make it into “dancing with weights”. We don’t have to go to an extreme either way if we just sit back and think about how the body works! _________ I was inspired by the #functionaltraining work of Gary Gray. Mr. Gray had the concept of a matrix, basically meaning the body moves in many directions in life and we do so with fluidity. That really makes sense when you look at the construction of the #glutes and many of the #core muscles that are designed in a diagonal manner. This means they are meant to produce and resist force at the same time. That would allow us to make complex movements look simple! _________ How does that apply to #deadlifts ? In DVRT we look at deadlifts as we can perform them in any one of really 6 patterns (being bilateral and single leg are two). When we change the direction of the step we get a different effect on the body and the exercise. That’s what physical therapist @jessica shows so easily that is ACTUALLY really difficult. The second series is showing if we use the same concepts but change the load position, we take the movement to another level. Using the Ultimate #Sandbag in this manner doesn’t just make the exercise harder, but the tension we can create against the weight allows us how to teach stability during a more complex movement. Real world #strengthtraining isn’t about replicating what we do in life, but understanding how our body performs in life and train the qualities that allow us to be strong in AND out of the #gym #womensfitness #ultimatesandbag #coreworkout #movementculture #womenwholift #hiitworkout #crossfit #personaltrainer #sandbags #kettlebell #fitnesscoach #fitnessgoals #physicaltherapy #sandbagworkout #fitnessforlife #totalbodyworkout #performbetter #corestrength #sandbagtraining #fitnesspro @perform_better
You can see above how Jessica uses specific patterns of stepping and holding our Ultimate Sandbag to not only build the muscles of the trunk and lower body, but to teach them how to function together to produce qualities like deceleration, stability, and functional strength. So many people as they move into these different patterns simply collapse in the quality of their movement and lose the patterns. That is a HUGE red flag in building real world strength.
When we begin to understand the functional training is more than a philosophy, but a methodology of strength training we start to see what we do in the gym differently. Workouts that may have seemed odd or like “circus tricks” you see the great value they provide.
DVRT Master Cory Cripe and his team show this very theme in this dynamic workout below. Is this advanced training? Heck yea it is! It shows that true functional strength training isn’t just what we can lift or doing odd movements, but putting together the science of movement with practical strength ideas.
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Really proud of #DVRT coaches @cmcripe and @meg.the.trainer that show our system of movement #strengthtraining is both extremely practical and also powerful. While some people will have a hard time not thinking this type of training isn’t “weird”, I find it strange that people want to try to make themselves better by going opposite of how the body functions! ———— 💪🏻 Using great @perform_better #functionalfitness tools we can train the body to work together as it was designed to function. As Cory says…. #Repost @cmcripe ・・・ I’m not surprised how many out there still don’t understand the intelligence of the #dvrt system. Honestly, show me this stuff back when I was #pumpingiron and I would have blown it off thinking there is nothing wrong with my #bodybuilding exercises. . . . But why did the traditional #gym exercises leave me feeling not so strong outside of the gym? Even though I could bench, squat, deadlift so much weight (and don’t get me started on how much I loaded the biceps curl bar) I still suffered from #lowbackpain and even experienced injuries lifting my small children! . . . I don’t know how it happened, but I found myself humble enough to begin rethinking my approach to fitness personally and for my clients and like the old adage goes: when the student is ready, the teacher will appear.
These movements are built off strong foundations and what makes them so powerful isn’t the exercises by themselves, but the process of teaching the body how to perform such drills with great fluidity and seamless motion. If you don’t think this builds strength and so much more, you are missing out on what functional strength really means!
Find out how we combine DVRT with real world athletic based training that makes fitness so much more than what we do in the gym. Discover the much BIGGER world of brining strength to life with Coach Dos’ new Chaos 2.o program HERE