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Making Lunges A True Powerhouse!

sandbag workouts

If people had to ask me for the best piece of advice to having success, I would say it is making more time for the things you aren’t great at! I know, that isn’t a Josh original statement, but it is true! The perfect example of that is the power and emphasis we place on lunge. You know in DVRT lunges play a HUGE role and not because I am not especially exceptional at them. So, why are lunges so important to what we do in DVRT? 

sandbag lunges

Looking at the 7 primal movement patterns, a lot of people like to overlook lunges. They aren’t especially “sexy” when it comes to the loads most people can use. You are unlikely to hear about 500 pound lunge PRs or going #beastmode on lunges. However, if we look at the benefits of lunges it is hard to deny their power! 

sandbag exercises

-Lower leg/foot/hip stability and strength

-Multi-planar training, especially resisting the frontal plane

-Acceleration and deceleration training which is huge for building injury resiliency

-Training the glutes and core in the tri-planar nature that these muscles are designed to function 

Okay, lunges are awesome, but the problem is that people either have pain or an inability to progress lunges the best ways possible. A LOT of the knee issues can be helped by just getting people to learn to drive into the ground with their feet! That helps stabilize the knee and engages the core and glutes before we even start moving!

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Any time I get to help expand people’s minds to what #functionaltraining actually means, the more rewarding the teaching I do becomes. This past weekend in South Korea was a great opportunity to do just that! Working with some great coaches in our #DVRT coaches we worked on progressions of movement as well as really defining and understanding what #core training is all about! … This Ultimate #Sandbag complex of Press Outs trains our core in the way it was designed to function. The gripping and pulling apart of the Ultimate Sandbag engages the lats and core to a higher degree. The implementation of @perform_better bands allows us to give another direction of force to resist movement and build better #corestrength . Changing the direction of the movement of Press Out to Arc Press combines anti-rotation and anti-flexion building a #plank that is like no other! … Finally, being half kneeling teaches that to press strongly we have to press our bodies downwards. This creates a strong foundation with with the #glutes and core. Realizing all this shows how simple looking movements can be very powerful if we put #functionalfitness concepts behind them! #personaltrainer #movementculture #sandbags #physicaltherapy #fitnessgirl #crossfit #sandbagtraining #fitnesscoach #kettlebell #sandbagworkout #coreworkout #mensfitness #hiitworkout #fitnessgoal #fitforlife

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Using the half kneeing position with these specific tension techniques allows us to build a foundation to lunges that helps transfer in learning how to create stability while we are unstable!

Building lunges are also hard for many, that is why we can use so many layers that allow us to build strength, stability, and mobility at the same time. DVRT Master, Cory Cripe, shows one of our favorite ways which is to combine Up Downs with Front Load position with our Core Strap and band. Why? 

Creating tension and trying to break apart the Ultimate Sandbag with the band tension really engages the lats and core. This brings to life the idea that spinal stability allows us through better use of the hips. Most people start with no resistance and this is actually a mistake because people not only lack any feedback during their lunges, but also don’t get that specific core engagement that allows for better movement. 

You might think that we just move to great lunges like MAX lunges, but the reality is there are many layers we can create based upon continuing the idea that Cory shows. DVRT Master, Ara Keshishian, breaks down some easy ways we can use the DVRT concept of changing load position to make an exercise more difficult or easier.

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I love to see people’s eyes light up when you teach them how the body moves! To empower them with the ability to use #strengthtraining to change their health and fitness is pretty awesome. It doesn’t even always mean creating new exercises either. It can often be teaching people greater appreciation for familiar movements and give them better ways of progressing these Ext. ——- #DVRT Master @theabsology knows how we emphasize lunging for its great power in addressing so many #functionalfitness goals. ➡️foot strengthening ➡️hip mobility/stability ➡️core strength in all three planes ➡️the need to learn how accelerate and decelerate more than up and down but with direction! ——- What Ara shows is going from most to most foundational ways we load the body with the Ultimate #Sandbag . The instability of the Ultimate Sandbag is something we can use to add complexity and challenge of the lunge or we can use to create #core tension to build success! Check out my BIO for tons of FREE information how we teach real #functionaltraining and how it will change how you train! #movementculture #coreworkout #mensfitness #lunges #glutes #ultimatesandbag #hiitworkout #sandbags #kettlebell #fitnessgoals #sandbagworkout #personaltrainer #fitnesscoach #conditioning #sandbagtraining #fitforlife #totalbodyworkout #performbettet #fitnessinstructor @perform_better

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These progression of lunges are typically fantastic by themselves, but when we think BIGGER we realize that our movement needs to progress not just heavier, but being more reactive. What do I mean by reactive strength training? Great athletes know this all too well as leading spine expert, Dr. Stuart McGill explains…

“When muscle contracts both force and stiffness is created. Force is needed to initiate and propel motion but stiffness slows the motion. How is great speed produced? Measuring the muscle activation profiles in elite MMA athletes revealed a “double pulse” where a pule initiates motion, a relaxation phase occurs as the foot or fist increases closing velocity to the target, then a second pulse creates a final stiffening upon impact to enhance “effective mass” and transference of force to the target (McGill, Chaimberg, Frost and Fenwick, 2010). Elite performance was not defined by strength but by rate of muscle activation and relaxation. Relaxation rates were measured in this elite population to be up to 6 times faster than a control group of Graduate students (Hubrecht, Marshall and McGill, submitted).

World champion golfers exhibited similar pulse relaxation cycles. The downswing was initiated with a modest pulse of torso/hip muscle. Just before ball/club impact the rear leg gluteal muscles pulsed, while the torso musculature pulsed upon ball impact, only to be followed with a rapid relaxation to facilitate a fast follow-through of the club (McGill, 2009). Again, club speed was optimized not with muscle force but with impressive rate of relaxation to allow speed with effective mass being accomplished with a mid-swing pulse at ball contact.

An Olympic sprinter showed the same ability to pulse sequence muscle to propel a stiffened torso (McGill, 2009).”

How does that apply to lunges? We can do this progressively as well which is what DVRT is all about. Below I demonstrate some great ways to build foundations in these reactive lunges that really integrate the entire body at once!

That is the key in developing real world strength. You have to know how we move in the real world! We want to make this information as accessible as possible, that is why we are offering our DVRT training tools and online education 30% with coupon code “thanks” HERE

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I’m getting close to having been in the fitness industry for 25 years! Pretty crazy to think about, but as I look back, I often am amazed at how much my philosophy of training has changed. One of the biggest is really understanding what #functionaltraining means and realize that it is a huge system of #strengthtraining that isn’t defined by a crazy exercise, or novelty of movement. It IS a system of training the body as it is designed to function. A great example is how #core training isn’t about training your abs, but integrating the entire body. ___________ Core is actually 35 muscles that includes muscles in the upper body and pelvis. That means important muscles like lats and #glutes . It also means working from the ground up and the hands to the body. That is why teaching to use the feet through different stances and the hands being “active” you will find that your strength, stability, and mobility can all quickly improve. That is why in #DVRT our highest levels don’t necessarily mean the heavy lifts, but where we get more reactive in our training. ____________ These 3 Ultimate #Sandbag reactive lunges teach these #functionalfitness concepts that build strength in ways that we only reserve for “corrective” or #warmup situations. However, good movement strength training takes a concept and keeps progressing it to higher and higher levels of sophisticated training. Using @perform_better super bands, Infinity Strap, with our Ultimate #Sandbags allows us to change the vector of forces we train with and really develop 3-D strength! We can’t truly train “movement not muscles” if we don’t understand how we create movement! #mensfitness #conditioning #coreworkout #personaltrainer #sandbagworkout #kettlebell #strengthandconditioning #mobility #crossfit #lunges #corestrength #sandbagtraining #spartanrace #plank #fitnesscoach #fitforlife #ultimatesandbag #movementculture #hiit #fitover40 #performbetter

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