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The Basic Exercise You Aren’t Doing!

The Basic Exercise You Can’t Do-DVRT Ultimate Sandbag Training

I think it has to do with when people get overwhelmed. It could be a bit of retaliation to the massive influx of ideas. Whatever the reason, people feel a certain level of comfort espousing cliches such as “just stick with the basics.” In many arenas this would sound like good advice. I remember during my basketball days that being very good at the basic skills of basketball could carry you a long way in being competitive and a pretty good player. However, fitness is not quite the same.

Just the other week I got to work with a great group of fitness professionals up in Winnipeg, Canada. When we started the DVRT Ultimate Sandbag Training Level 2 course I asked them to perform a little assignment. I asked them to write down what they thought were the top five basic exercises. A rather simple exercise right?

I have to admit, I knew the outcome before they ever read their answers. When I did ask for coaches to share what they believed were the top five basic exercises, I wasn’t disappointed. Each coach had a distinctly different list. It didn’t mean some where right and others were wrong. In fact, all of them could have made a very compelling argument to why they were right!

This wasn’t an exercise to do anything else other than show how “sticking with the basics” isn’t a good answer when it comes to fitness. I am sure some of you could make compelling arguments on why squatting, deadlifting, pull-ups, you name it should be in the top five. However, I am sure others with a background in Pilates or yoga may argue differently. Those that love body weight exercises might suggest something completely opposite, but again, make a pretty strong argument as well.

So, what to do? Does this mean just go off random and wacky exercises? Quite the opposite. I’ve tried to be very up front about my belief in DVRT Ultimate Sandbag Training truly being about movements and not exercises. It is much more difficult to argue what are the basic movement patterns we should develop rather than exercises.

You see DVRT Ultimate Sandbag Training views an exercise just as a level of a specific movement. For example, we use DVRT Ultimate Sandbag Training to see that a lying glute bridge is just another form of a hip hinge which a power clean or shouldering does as well. They are at different levels of the same movement pattern.

That means when you create your DVRT Ultimate Sandbag Training workout or follow one of ours, you should always be looking to see how the movement patterns are represented. What are movement patterns? Here is a quick break down on how we see them in DVRT Ultimate Sandbag Training.


-Hip Hinge

-Horizontal Pulling

-Vertical Pulling

-Horizontal Pushing

-Vertical Pushing




-Trunk Flexion


Now you will never hear us talk about “the best” exercise in DVRT Ultimate Sandbag Training, but how we can use specific exercises for different goals or ability levels. We can talk about how to use DVRT Ultimate Sandbag Training to stress different aspects of these movements, but you will find that DVRT Ultimate Sandbag Training workouts always incorporate all these movements throughout the course of a week. Yes, you don’t need to do them every workout, but rather over the course of a training week.

One of my favorites that people tend to miss out on, is what today’s DVRT Ultimate Sandbag Training video is all about. Lunging! Ironically, the action of stepping and moving our bodies outside of the standard gym types of movements, usually gets left off the list of “basic” movements. However, there may be nothing more basic and functional than lunging.

You can see we think quite highly of it in DVRT Ultimate Sandbag Training because of all the different levels of movement you can create and stress. Whether you want to speak about the dynamic flexibility, lower leg stability, coordination, or the literally dozens of other great reasons to lunge, this movement has to be basic!

Now, I hate the word basic and you probably see us talk about DVRT Ultimate Sandbag Training using foundational movements rather than basic. This is for really two reason. The first is that “basic” also sounds like it should be easy. There are a lot of people that will struggle with these “basic” drills so that doesn’t work for us. DVRT Ultimate Sandbag Training is about establishing foundations. Some of these DVRT Ultimate Sandbag Training foundational drills will be easy for you, others will be quite challenging. However, the rewards given to your health and fitness as you do gain proficiency are well worth the effort!

Lunging usually gets a bad wrap because people don’t have the flexibility and they can’t use nearly as much weight as they would in their squats and deadlifts. We try to convince ourselves there is some magical carry over from some exercises to others and yet, I am ALWAYS shocked at how many even good athletes and lifters can’t lunge. In other words, you need to learn how!

Some people will actually experience pain and that is a rather logical good reason not to want to perform an exercise. However, DVRT Ultimate Sandbag Training is about progression. That is why today’s video gives you a workout, but is slowly laying the foundation to teach you how to lunge without pain and open up a whole new world of functional training. Check it out and see if you find areas that you can improve upon that will help you unlock your fitness potential!

The Basic Exercise You Aren’t Doing! is a post from: Ultimate Sandbag Training Fitness System by Josh Henkin