I would be a hypocrite if I tried to say anything otherwise! People often think that I am only about espousing the benefits of DVRT Ultimate Sandbag Training. Well, yeah, I think our DVRT Ultimate Sandbag Training program has the most versatility and potential to get results. Does that meanI don’t believe in anything else?
Quite the contrary. I am big, VERY BIG, on using the right tool for the right job. One of the things that I have loved about functional training and our DVRT Ultimate Sandbag Training program is the fact you don’t need a lot of equipment to get great results and have a ton of fun training. However, I don’t want you to feel tied down either.
As much as I believe in our DVRT Ultimate Sandbag Training program, there are a few other tools that I see serving as a great compliment, hence why we have our DVRT Functional Training Tools! One of those is kettlebells. I was almost one of the ORIGINAL certified kettlebell instructors back in 2003!
I even got quoted by Pavel in his early writings!
Why would I add kettlebells to our DVRT Ultimate Sandbag Training programs? First and foremost, I only add something into our DVRT Ultimate Sandbag Training programs if it does something better. In this case, kettlebells can offer some of those unique benefits.
What I want to avoid though is you thinking in terms of DVRT Ultimate Sandbag Training exercises and kettlebell exercises, I want you to think about the movements we are creating and how they relate back to one another.
For example, one of the most polarizing and unique exercises to kettlebells is the swing. The kettlebell swing is so great because it allows us to train the typically weaker hamstring and glutes, but also get an amazing conditioning workout.
The projection of the kettlebell out in front of our body also requires great core strength. I sadly see many people try to use Ultimate Sandbags to perform the kettlebell swing and I’ll be honest, it doesn’t work as well. As I often say at our DVRT Ultimate Sandbag Training courses, “what works well for kettlebell swings? A kettlebell!” That doesn’t mean that DVRT Ultimate Sandbag Training doesn’t have any impact!
Remember in our DVRT Ultimate Sandbag Training system we use the principle of changing stability. We work from stable to unstable. In this case we could use the following progression:
Level 1: Two Handed Kettlebell Swing
Level 2: One Handed Kettlebell Swing
Level 3: Ultimate Sandbag Training Rotational Lunges
Level 4: Ultimate Sandbag Training Shoveling
These are exercises that possess very similar principles. This means we can change not just the weight or repetitions of the movement, but the complexity and stability as well. Such concepts are super important whether you are working out at home with just a few kettlebells and Ultimate Sandbags or running a class where you are trying to maximize space and efficiency.
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Combing the "evil cousin" of kettlebell swings for a hardcore kickbutt circuit… literally! The usb max lunge (upper left) is a great multi-planar movement that requires a strong torso. The usb shoveling drill (upper right) is a great rotation drill to gain strength in hips. Then i finished with the swings using the same size weight as the bag just for consistency. Keep in mind i the order if you want to try this on your own. I went from most neurologically demanding to least. #dvrtstrong #sandbagtraining #functionalfitness #movementculture @ultimatesandbag #fitfam #trainforlife #barefoottraining
What is important is that in both scenarios we are having a projection of the weight out in front of our body which is due to our hips creating a lot of force. When we change complexity and stability we are able to find weaknesses and trouble areas that just going heavier doesn’t allow for.
Plus, this is a great way to make our bodies smarter! Why do we care in DVRT Ultimate Sandbag Training about making our bodies smarter? Then we start to use the right muscles and we can lose fat faster, perform at a higher level, and reduce chances of injury. Yea, a pretty good deal right?
That is the goal of DVRT, showing how EVERYTHING connects. Just like how DVRT Master and Kettlebell expert, Steve Holiner, shows how even UNRELATED looking drills can enhance one another!
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