There are a bunch of sayings in the fitness industry that drive me up the wall. Everything from, “a tool is just a tool”, to “ everything has a place”, and on. I have said time and time again, a tool is not a tool. Trying using a hammer for the place of a saw and you are likely to have some serious issues accomplishing your goal.
The idea “everything has a place” can definitely be argued, but this also often assumes we never learn better ways of doing things. I hear fitness professionals often use this saying as an excuse to hold onto things they are emotionally attached to instead of progressing to better strategies that we learn. Don’t think for one moment I am suggesting that even our Ultimate Sandbag Training can cure everything, but I can show you an awful lot! In fact, probably more than the majority of people ever really realize.
In order to demonstrate both points I wanted to break down one of our very favorite DVRT Ultimate Sandbag Training drills, the Lateral Bag Drag. The only way to really get the value of DVRT Ultimate Sandbag Training drills like the Lateral Bag Drag is to take the time to understand the intent.
While most people simply see the USB being transitioned from one side to another, this is far from the goal of the exercise. In DVRT Ultimate Sandbag Training we are ALWAYS trying to teach the body about smarter, more efficient movement. The Lateral Bag Drag is great example of teaching how the body to work together to build better strength and fitness.
The position we assume in this DVRT Ultimate Sandbag Training exercise places our entire body under stress. We are using gravity to try to alter the body’s postural alignment. Your goal is to try to not alter your position at any point in the Lateral Bag Drag. It is NOT simply the idea of moving the Ultimate Sandbag from one side to the other.
We often begin people in a wide stance push-up position because we need to teach the lower body, trunk, and upper body to function together in this DVRT Ultimate Sandbag Training exercise. A weakness or lack of attention to any of these segments will cause fault in this DVRT Ultimate Sandbag Training exercise. The wide base we take fits our protocol of working from stable and then eventually more unstable environments.
People are often shocked at how important taking the right stance is in the Lateral Bag Drag. Just even moving the feet a few inches closer completely changes the dynamics of this DVRT Ultimate Sandbag Training drill. The wide stance and locked legs allows us to actively tighten the glutes to create a strong foundation in the lower body. A big reason that many people see their hips sink during push-ups and planks is because they don’t recruit the lower body to have this stable foundation.
Another key is the position of the shoulder. We want to “corkscrew” the arms to create tension in the underarm. DVRT Ultimate Sandbag Training is all about using our body’s natural systems to build strength and stability. By rotating the shoulders and having tension in the underarm we don’t “rest” on the smaller shoulder joints. Lifting one arm off of the ground usually throws people for a loop because they don’t know how to use the this simple action to build more strength and stability. In DVRT Ultimate Sandbag Training we look for compensations so that we can unleash your strength and fitness other than simply loading dysfunction.
The last important part of the DVRT Ultimate Sandbag Training is the actual drag of the Ultimate Sandbag itself. This is the part that most pay the least amount of attention. They often just “toss” the Ultimate Sandbag across the body. The dragging creates friction and force on the torso and additional supporting structures. Just moving the Ultimate Sandbag from side to side without this intent drops the value of this DVRT Ultimate Sandbag Training drill.
Once you have established the foundations, the amount of DVRT Ultimate Sandbag Training variations seems almost infinite! In fact, DVRT Master Instructor and owner of Flo Fitness Puerto Rico, Ana Maria Lora, came up with some very cool variations of the Lateral Bag Drag. We realize this DVRT Ultimate Sandbag Training session is in Spanish, so if you are a bit rusty we had Ana (who’s second language is English) break down some of the important components of this DVRT Ultimate Sandbag Training variation.
-For some people, a plank by itself is very challenging. Coming from the position of the Beast, the lever is shorter so I use it as a regression for the dragging plank. I found that most people can concentrate better on the anti-rotational purpose of the drill because they have a visual cue (they can see if their knees shift).
It is also very forgiving for people with back issues who Experience pain in plank positions.
-As a progression this adds load to an exercise that would be otherwise isometric.
As with the progressions in the beast, the sling system can be challenged by lifting opposite hand/leg to minimize contact with the ground and maximize stabilization efforts.