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How To Develop Better Beginner Workouts

sandbag fitness equipment

It is a totally reasonable question! “How do you create good beginner workouts with DVRT?” We get this question a lot and we have tried to supply people resources (like these HERE) but it maybe be a bit confusing at first. Why? Why would something as foundational as beginner workouts have any level of complexity to it?

Well, because you have to understand an important difference about our Ultimate Sandbag and our language of DVRT if you are going to maximize beginner workouts. The biggest side of our Ultimate Sandbags that most people fail to understand at first is how dimension plays a BIG part in our system. I don’t blame anyone as it was something I didn’t appreciate until we really started to systemize what “sandbag training” should be.

ultimate sandbag exercises

My greatest joy is helping fitness pros see how accessible DVRT is to helping beginner workouts help people show they can enjoy training and find success quickly!

Having systems that were based on a barbell for a sandbag makes no sense. Ultimate Sandbags have very deliberate sizes that not only allow us different loading capacity, but fit different exercises better (something we will discuss in a moment). Barbells never change their size so why would you think about it in your programming?

That means we consider not just the weight we are using, but the dimension as well. Bigger Ultimate Sandbags work better for drills like Bear Hug Squats, Deadlifts, Clean to Fists, etc. While smaller Ultimate Sandbags do better with Drags, Dead Bugs, Around the Worlds, Lifts/Chops, etc. The dimension of the Ultimate Sandbag can alter the outcome of an exercise as well as the intensity. They can also change the range of motion of an exercise. Deadlifting a Strength or Burly Ultimate Sandbag off the ground is MUCH different in range of motion than a Core Ultimate Sandbag (probably making the range of motion too far for most).

beginner workouts

The size of Ultimate Sandbag we have will determine a lot of things about the exercises we select. 

The other key is our language of DVRT in creating beginner workouts. While if you have a wide array of Ultimate Sandbags, the process is easier, we have always been adamant that you don’t have to have a lot of equipment to achieve a lot with your training. That is why we focus even in beginner workouts with teaching people our DVRT system. In doing so, we allow you to do so much more with a lot less!

It isn’t that our language of DVRT is complicated, but when you look at most programs they have you change your weight, your reps, and maybe your rest intervals. That does require more equipment and does make people limited with only a few training variables to see progress in for your training. Beginner workouts are the perfect opportunity to teach a better way of thinking about training.

What do we focus upon? Really some simple variables that will not only make beginner workouts better, but any workout!

-How we hold the weight

A barbell offers us 4 holding positions of load if we really try (3 in reality), while our Ultimate Sandbag offers 11 different ways to hold the weight to manipulate an exercise. This is PART of how we build progression of 5-10 pounds since changing the physical load of the Ultimate Sandbag doesn’t work great in the midst of a workout (you can change weights for different workouts but we end up changing the load very few times).

DVRT Master Cory Cripe explains it isn’t just holding the weight of the Ultimate Sandbag, but what we do WHILE we are holding the weight. Teach this in your beginner workouts and watch your success accelerate. 

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The more time that goes on where people are trying to find home workout solutions, the more we work hard to keep that motivation and perseverance. We don’t want people losing those positive habits and fitness can create a snow ball for other positive habits to form so that even during a really lousy time we can try to be our best selves. With that in mind, @joshhenkindvrt and I wanted to show how even with limited equipment you can still use squats to build a great training session. Showing people how to achieve more with less has always been a mantra of #DVRT but now it is more important than ever. ______________ ➡️ Check out why these 7 DVRT squats represent a much BIGGER world of squats that can add a big jolt to your home workouts. Go to the 🔗 in my BIO for the full article of great squats to add to your home workouts!

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Physical Therapist, Jessica Bento helps demonstrate how using different holding position helps us make progressions to more challenging body positions as well. 

-How we stand with the weight

When we think of bodyweight training we know that we can alter our body position to change the intensity of the exercise. It makes sense that we can do the same when it comes to external loading, if we plan for it. The goal should be to make it as progressive as possible as you can see in this break down.

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I like to think a good coach of any sort (I even consider a therapist as a coach in a different capacity) is about solving problems for people. For @joshhenkindvrt and I that often means solving issues for coaches across our industry and developing better solutions for clients. One that I see a lot is that people know that single leg exercises are great and have potential to solve so many issues but people don’t know how to progress them and end up doing what you see me doing in the first slide, holding onto something and trying to do single leg. _____________ What is one to do if people can’t do single leg exercises? For one, we can make them progressive in different ways. Through this series you see my using sliders to give feedback upon the range of motion I can control. The @perform_better band helps give me feedback upon making sure I am using my feet to create stability from the ground up. _____________ The different holding positions of our Ultimate Sandbag allows me to train different stability patterns as well. The weight at my hips allows me to create tension by pulling the handles apart and getting my “plank” locked in while holding in the crooks of my arms allows me more core tension and I can work on controlling my plank to a higher level. The press out while trying to “rip” the USB apart gives me a great plank in a different way that allows me to have better hip mobility through better core stability. ____________ The point is that there are often far more solutions than we are aware of in making progress and teaching people concepts of functional movement that we think are too far out of their reach! Josh wrote a good blog about this in regards to upper body exercises, many of the concepts will apply to your lower body training too! ➡️Check out the 🔗 in my BIO

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I feel very lucky to have a group of awesome fitness professionals that are so great about helping us espouse better training ideas through DVRT. Even something as familiar as upper back exercises get a major upgrade when we think about how the body works in real life! ______________ When you see most people talk about training their upper back, they often lay on a bench, support their bodies, and try to take out the core and lower body. So? We are after the upper back after all right? Well, the upper back doesn’t work by itself and as @dvrtfintess_uk shows, the upper and lower body are connected! Plus, our body can only produce strength in the arms and legs if the core can stabilize the pelvis/spine. _______________ That is why in #DVRT we emphasize using the lower body AND core with the upper body training like in our rows. The cool part is both with our unique training system and how we designed the Ultimate Sandbag we have so many ways to train the body to make it smarter, stronger, and yes, look better! We give even more great examples and detailed explanation in today’s post. ➡️ You can find the 🔗 in my BIO. _______________ Great work by @corymcripe @coachmccartney @dvrtfitness_uk @jessbento_physiotherapist @seanlettero

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You see from these coaches how we can use this concept to change our body position for upper body exercises like rows to make them more or less intense.

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There are so many subtle ways that we know that DVRT Ultimate Sandbag Training helps people be better. One of the most overlooked is the ability to teach smarter pressing techniques that not only build a really strong upper body, but a better core and shoulders that don’t hurt and move better. It isn’t the “magic” of the equipment but how we use it and what it teaches our body about smarter movement. _____________ The MOST overlooked aspect of pressing an Ultimate Sandbag is how the position of the weight helps us press from a safer shoulder position and how we can manipulate that as @dvrtfitness_uk helps us show. Having the hands under the Ultimate Sandbag allows us to work on stability and accuracy of our movement while it forces us to not rely on JUST the shoulders to press the weight, but the whole body. Far too many press the weight on the backside of their wrists and they miss all these great qualities! When the arms are in this position it is much easier to use the lats and core with our pressing making for a stronger and safer lift. ____________ What Greg also helps demonstrate so well is how we can manipulate body position to make the same weight feel heavier, but also build incredible stability training and full body integration. This makes our pressing smarter as we get stronger which means we build a strength that will translate to real life better! Lastly, showing our hover Arc Press (the USB may be pink but it is a TOUGH movement:) increases the demands of our entire body in lateral strength training. Something that we don’t really get to do with other upper body exercises and means we get MORE from these lifts! ___________ ➡️Today’s post is all about how we make things better with understanding how we use our #DVRT system to transform THESE types of exercises. They will make you re-think both gym and home workouts, get the 🔗 in my BIO

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DVRT UK Master, Greg Perlaki, shows how we can adopt these ideas to building stronger and more resilient shoulders!

-The Direction We Move

In life we move in 3 planes of motion (sagittal (up and down/front and back), frontal (side to side), transverse (rotation)) However most fitness programs are ONLY sagittal plane based. For beginner workouts this can be really helpful because it teaches me you how to move better in a more stable environment before we progress to more challenging drills. When we change the direction we move or how much we have to RESIST from the other planes, the more intense the exercise becomes even though the weight will tend to be lighter.

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Working out can be so much more than we ever imagine if we are willing to think and train the body as it’s designed to move in life! Functional fitness isn’t about replicating what we do in life, but knowing how our body works so we can create exercises that actually address our body’s movement. ______________ One of the most important attributes of real world strength training is to understand how the chains of our body influence how we move and perform. The lateral chain of our body is typically only associated with a side plank, but that is JUST the start! We want to take the lessons of RESISTING lateral movement to more dynamic actions. That means many of the muscles we train by side bending and twisting are actually made to do something else VERY important! _______________ Understanding our body allows us to create better exercises and programs as these great #DVRT coaches demonstrate. We start simple and stable, the move to power and VERY dynamic. The goal the entire time is to help train the body as it is designed to function in life. ______________ ➡️This is what our NEW Top 5 Functional Training Mistakes webinar is all about. Find out more with the 🔗 in our BIO! _____________ Great work @rdpaget @thestrongdna @larisalotz @dvrtfitness_uk

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You can see in the exercises above how we build frontal plane strength from the ground up while Greg helps us understand the difference between producing and resisting rotation. These are ways that we can progress our training, but building that foundation of strength in the sagittal plane is very important!

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We can’t develop workouts that create better solutions unless we understand movement patterns and what exercises actually train. A great example is how people misunderstand one of the MOST confusing pattern of rotation. Our bodies must be able to both RESIST and PRODUCE rotation. In #DVRT we have drills that teach both in progressive ways. Check out this great post @dvrtfitness_uk that breaks down some of our favorites. ……… Rotation Is What The Body Is Doing, Not What The Weight Is Doing!⠀ ⠀ ⠀ I wanted to cover some of the rotational and anti rotational exercises in the Dvrt system. ⠀ What makes all of these exercises interesting is how we produce and resist rotation. How the foot interacts with the ground to either pivot or push into the ground. In both cases, the feet makes connections with the gluteals and core and even the opposite shoulder. ⠀ ⠀ Understanding the why’s and the how’s is key to offer true solutions to our clients.

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If we focus on these 3 training variables your options expand greatly and not only give you more variety but ability to train qualities like strength, stability, endurance, and mobility all at once! These aren’t difficult concepts, but if we think about them we can problem solve so much more effectively. You can get our DVRT workouts and Ultimate Sandbags 30% off with code “holiday2020” HERE and for a limited time we are giving 30% off our DVRT Online Education for Memorial Day holiday with code “holiday2020” HERE

bear hug squat