The new year always seems to be a good time to discuss how to best start using DVRT Ultimate Sandbag Training workouts. People who are trying to find ways to make fitness part of their lives often find us because there is SO much you can do with DVRT Ultimate Sandbag Training workouts. Unfortunately, that great versatility starts to overwhelm people too and then they can feel paralyzed at times.
That bums us out because starting our with DVRT Ultimate Sandbag Training is suppose to be rather easy. You do have to realize that Ultimate Sandbags are probably the MOST unique training tool because we not only have weight, but we have dimension, many different ways to grip, and an unstable interior load that we don’t change all that often.
New can often seem complicated to people, that is why as a coach I designed DVRT Ultimate Sandbag Training to easily address these issues. So, to start any of our Ultimate Sandbag workouts we have a relatively simple approach.
Step #1: Pick 4-6 Movement Patterns
Most people are not use to thinking of movement patterns, but rather exercises. This is actually a very limiting way of looking at training because if someone says one exercise is the best exercise you can do and you can’t do it, you think your workouts won’t be great. The truth is the best exercise tends to be relative to the individual, their background, goals, and needs. With each movement pattern there are SOOOO many exercises you can create.
However, with that said, you want to have balance of movement patterns. If you are going to pick 6 exercises in your workout, you don’t want 4 hip hinges and 2 pushes, there is no need to do that and it doesn’t make for not just the best Ultimate Sandbag Training workouts, but workouts of any sort (this is assuming you aren’t making fitness your whole life and getting some training schedules that aren’t realistic for 90% plus of people).
Picking an exercise that fits each movement pattern as much as possible is best. Yes, occasionally there might be some overlap (let’s say a deadlift and a bent row both have a hip hinge component). The best thing to do is to just separate those exercises as much as you can in your workout (we’ve shown some examples below of what we mean).
Step 2: Body Position
Even though you can change the weight of our Ultimate Sandbags, the reality is that in the middle of a workout it is still a bit time consuming to do unless you are going to make jumps of potentially 10 pounds or more. If you are use to putting 5 pounds more on a weight or less, that isn’t the best way to use our Ultimate Sandbag Training workouts.
That doesn’t mean we don’t use progression in our workouts. One of the easiest things to do is to alter one’s body position when we lift. We already see this a lot when people do bodyweight exercises so it makes sense we should use this with external lifting as well. Our DVRT system works from stable to less stable as you see the series below demonstrates.
We can do this for literally every movement pattern to make an exercise feel more or less difficult and even make these adjustments to our workouts as we fatigue. Our DVRT system has this explain in great detail, but for a lot of people just knowing this is a VERY valuable option opens up a much bigger and better world of training.
Step 3: Load Position
Probably one of the more unique aspects of our DVRT Ultimate Sandbag Training workouts is that we can manipulate HOW we hold the Ultimate Sandbag so many ways. This not only allows us make the same weight feel heavier or lighter, but allows us to also bring in instability in smarter ways to our training to use more muscles and build a more resilient body.
While how we do this depends on the movement pattern, below we give you some simple examples.
How can you put it all together for some great ways to start your DVRT Ultimate Sandbag Training journey? Physical therapist, Jessica Bento, helps us show 2 great versions below. Since our Ultimate Sandbags are used differently depending upon not just their weight, but actual physical size you will see some different ways we manipulate the exercises. However, this is to give you a taste of all that you can do with DVRT for whatever your fitness goal may be!
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