It is something that I know people wonder about with DVRT Ultimate Sandbag exercises. Is there anything really THAT unique about the movements?! There is, but only on one condition. You have the right intent with what you are trying to accomplish with Ultimate Sandbag exercises.
As I was being interviewed on a podcast yesterday, I said there are two things that really stand out with DVRT Ultimate Sandbag exercises….purpose and progression. That may not strike you as something unique, but most people if they don’t train a specific exercise they don’t know how to build you up or where to go FROM that exercise.
A wonderful example is the importance of building rotational and anti-rotational strength. Forever, we thought core strengthening was about doing exercises that got the trunk to flex like sit-ups and crunches. Then we found out that planks were a lot better because they told us how to brace properly (you can read more about that HERE).
NOW we are beginning to really understand that we want a core that can contract and relax at the RIGHT times! That means a more reflexive core because we can’t do very much or move far if we are bracing as we do in a plank!
That means we want to teach how to keep our trunk FROM bending while doing more complex movements. A great way to do that is both in rotational and anti-rotational drills. Now, these are VERY different types of training, but obviously have a close relationship.
Especially when we consider the science about the spine and movement. Leading that charge is renown strength coach, Mike Boyle. His innovative ideas and training methods has made much of the industry question if we are doing the BEST by people by prescribing often outdated exercises.
“Reading the work of physical therapist Shirley Sahrmann made me reconsider my position and eventually eliminate a whole group of stretches and dynamic warm-up exercises that were once staples of our programs. Sahrmann in her book Diagnosis and Treatment of Movement Impairment Syndromes, states “during most daily activities, the primary role of the abdominal muscles is to provide isometric support and limit the degree of rotation of the trunk…A large percentage of low back problems occur because the abdominal muscles are not maintaining tight control over the rotation between the pelvis and the spine at the L5- S1 level. ” (2002 p.71) The lumbar range of motion that many personal trainers and coaches have attempted to create may not even be desirable and is probably potentially injurious.”
An interesting statement for sure, but not just opinion right? So, we want to build the ability to resist motion even when we are creating it! Whew! That is a lot to think about over just working those pecs right?!
Is it worth it? Well it depends. If you just want to look good then maybe, maybe not. However, if you want to be strong in real life, be more resilient to injury, AND look good you may want to really consider having greater purpose behind your training.
The overlooked aspect of such training is that is variety, but purposeful variety. For example, DVRT Master, Greg Gergely Perlaki, shows you how we layer both rotation and anti-rotational concepts.
Developing rotation means being VERY adamant about moving from the foot and hip and NOT the low back! Resisting rotation means learning to create tension into the ground and bracing the trunk at the right time to resist forces acting upon the body. Being able to distinguish both is essential, but so is knowing how to progress both.
You see, that is the power of Ultimate Sandbag exercises, the ability to be used in so many different ways, angles, and goals. It was funny on my podcast interview the coach thought of us as “strength and power guys”. I told him that was really interesting as Ultimate Sandbag exercises seem to get categorized by what people see. Some see us as rehab, other conditioning, and yes, some strength and power. I like to think we are all of these things and the progressions and purpose are what help us dictate which one!
That is why there is only power in purpose and tools give us the POTENTIAL to achieve great things! Check out our DVRT educational programs to learn how to gain the knowledge to really revolutionize fitness HERE!