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If You Love Thrusters Add THIS Exercise!

sandbag workouts

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We are so happy to see SO many people using the training information for their home workouts right now. One post in particular that got a lot of play was our one about how thrusters are such a powerful way to train whether at the gym or at home (you can read it HERE). In fact, DVRT master and university strength coach has been sharing some awesome challenges with thrusters…

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Training at home can seem like you will stall and get bored fast but it doesn’t have to be so. Others may feel like they can’t build “serious” fitness and strength while training at home, so no true! However, we are big believers in PROVING it to people so we continue to feature not only great training solutions, but awesome coaches that demonstrate how we can achieve so much with so little. ____________ Today we are looking at an exercise that people often overlook, think is too above them, or lacks much variety. When it comes to achieving so much in so little time or equipment, it is hard to beat the power of thrusters (squat and press). You might THINK you know this popular exercise, but Strength coach @joelgun10 gives us great progressions. We are going to have all new spin on them that make them smarter, more accessible, and even more effective. We are going to get through this together!

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Scroll through this series to see some of great ideas by Joel!

Of course, it is even better is that so many people have been sharing their version of thrusters to help people get excited about training with limited equipment but getting maximal results!

Strength coach, Martin Adame is not to be out done!

home workouts
We love seeing people’s home gyms based around DVRT!

For those that are wondering, thrusters are typically a squat and press, but as we show, the concepts can be taken to many different levels! However, one thing that people sometimes overlook is that if we always want balance in our training. If we push, we want to pull, if we squat or lunge we still also want to hip hinge. How do we build balance in thrusters though?

Danny Csiszar gives us more great thrusters!

The answer is in our hip hinges and bent rows! Yes, just as we can manipulate thrusters through changing our direction, holding position of load, etc. we can also do that to our deadlifts and rows.

DVRT Master, Cory Cripe teases a few options we have available to balance our thrusters with lower and upper body pulling drills. 

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Right now we are trying to give people the information to do more with less! These ideas are obviously important right now as people are wondering how they could do much with their training since they don’t have a big gym. While that may seem trivial with all that is going on, taking care of one’s self is one of the best things we can do right now and have control over. You will find, once we start training smarter, these ideas should carry with us beyond this crazy time and follow us once we start going back to the gym. ______________ While a deadlift and row doesn’t sound impressive, we have to think a bit deeper. We want to build strength, mobility, and stability at the same time, these drills that physical therapist @jessbento_physiotherapist helps demonstrate do exactly that! Most rush through movements because they are just trying to do reps and aren’t mindful of the movements we are teaching our bodies and the opportunities this presents. _______________ Our glutes, core, and lats have many jobs to perform at once. They must stabilize us, produce strength, and help us move efficiently. Spending time learning to deadlift and row from these patterns teaches so much more to the body than JUST another exercise. You learn control, how to plank in different positions, how to truly be strong and so much more. Don’t let what looks simple deceive you! _____________ Today’s blog I wanted to share over 20 glute exercises that will surprise you how much more effective than what you are probably doing now! They require little equipment and little space, but the results they produce are impressive! ➡️ You can find the 🔗 in my BIO.

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Physical Therapist, Jessica Bento, helps us show how we have way more options on deadlifts and bent rows than most ever think about!

One of the most overlooked aspects of our Ultimate Sandbag is how we create better one arm rows as you can see in me using the outside flaps to create a thick grip for better core training. You can apply the same principles on these rows!


Love seeing coaches like Ryan Miskiman show how much versatility we have available in our home workouts if we think about good training principles.

When you apply these principles of DVRT to also the different gripping options we have the potential to create powerful workouts is almost endless!

Filip Tomaszewski shows how we can start putting together some really impressive workouts that are minimal on time and equipment, but maximal on results!

We really hope that posts like this not only give you ideas of how to train smarter now at home, but also carry over to when you go to the gym too! Good training concepts should carry over to whatever environment you workout in to create the success we all want to achieve.