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Killer Grip and Core Ultimate Sandbag Workouts

sandbag exercise equipment

A few years ago renown fitness expert, Alwyn Cosgrove, came up to me at a conference and said, “Josh, you know what your problem is?!” Well, I told him I had a laundry list of things I thought were wrong with me, but I had no idea what HE thought was an issue! “Your DVRT Ultimate Sandbag workouts seem really easy when you watch them on video, you don’t think much of them, they almost look easy!”

I nodded my head as Alwyn was telling me these things, I could understand how our DVRT Ultimate Sandbag workouts didn’t look like much. Especially when you consider the loads we use rarely hit over 100 pounds, I mean, how could you think they are all that difficult? Most people have know idea how much that weight REALLY feels!

DVRT UK Master, Greg Perlaki gives one heck of an example of how our off-set grip will light up your whole body in these workouts. 

See how well you can keep up with these DVRT workouts by Greg!

That is when he said, “…that is until you actually try them and almost fall over!” It is SO hard to explain what some of our DVRT Ultimate Sandbag workouts really feel like until you  try them!

ultimate sandbag workouts

You don’t want to ever grab just the end flaps, you want to roll them into the side of the Ultimate Sandbag to get that thick grip. 

Such is the case with the awesome Off-Set Grip and Core workout that DVRT Master, Troy Anderson, created. When he texted me this program, I looked at it and even though, “doesn’t look THAT bad!” Then I did it and hated him INSTANTLY! How in the world did I forget how the subtle changes to DVRT Ultimate Sandbag workouts completely change the dynamics of an exercise.


Going to our Off-set grip is one of our most misunderstood or under used option in DVRT Ultimate Sandbag workouts. This simple move (which is why we don’t have handles on our larger Ultimate Sandbags) allows us to transform the Ultimate Sandbag from a bilateral tool to a unilateral implement.


There are still two hands on right? Yes, but the hand gripping onto the end of the Ultimate Sandbag can’t really develop any force and all the load is felt though one side of the body. However, unlike other one handed tools like kettlebells and dumbbells, we are working grip on the opposing hand and building core strength all throughout the body because the core is loaded like nothing else you felt before!

This is due to the idea of creating tension through a chain. A lot of people don’t use their core effectively in their ability to resist motion. A key element to real world strength training. So, by creating tension on one side of the Ultimate Sandbag we create a chain reaction down the body where the shoulder, lats, and core are brought more into the exercise to resist motion, not produce it.

Well, enough talk, let’s get to some serious Ultimate Sandbag workouts going! Guys, I recommend a 70 pound Strength Ultimate Sandbag, ladies 40 pound Ultimate Sandbag is a great start (of course adjust as you see fit!). Your goal is 2-3 rounds each side of 6 reps of the complex. Meaning a side is not done until you go through the ENTIRE complex with hopefully minimal rest! Then you can rest a minute and go to the other side. You will find that these types of DVRT Ultimate Sandbag workouts works you in a whole new way! Oh, don’t be surprised if you feel like you just sprinted around the track either, that is normal with these DVRT Ultimate Sandbag workouts;)

We are down to the final days to get 25% off our Ultimate Sandbags AND get our Programming course for FREE  HERE with coupon “program” with any Ultimate Sandbag investment.