We do it a lot in training, we hold certain exercises on a pedestal when it comes to training specific qualities. For example, squats are for strong legs, planks are for the core, and hip bridges are how we train the glutes. Of course there are major holes in all of these ideas, especially because training is really on a continuum. Huh? Maybe the best place to demonstrate this point is how we look at power training.
When I began training in the late 90’s, power training wasn’t really on the radar of anything BUT sports performance programs. Then we learned that power training was helpful for a variety of functional fitness goals. Whether it is helping optimize high intensity training, understanding power training helps us access the fast-twitch muscle fibers that are mores responsible for strength and growth, injury resiliency, and more. So, power training does have great carry over to many different populations and goals, but how should we see power a bit differently.
Right now, we hold exercises like kettlebell swings, box jumps, and power cleans as great ways to help our power training and they are. However, what most people miss is how to make these exercises more effective and more multi-dimensional. We often overlook the subtleties of what these drills can offer in the bigger scheme of things. Like what?
A great drill that is rarely heralded is the high pull. Sure, we can look at the sport of Weightlifting and see the high pull used to help teach the power clean and the both the technique and power to nail the exercise. However, the high pull can be way more important to overall power training than most people realize.
When we talk about power training most think of just what we are lifting and how fast we can do so. That is definitely part of the equation, but it is only half! Coming down explosively from a lift also is an opportunity to build power.
Focusing on absorbing force efficiently is a great way to build injury resiliency. As renowned strength coach, Robert Dos Remedios says, “we gotta train our brakes.” Now, learning to produce and absorb force from a stable foundation is important in understanding the technique and establishing that foundation. As DVRT UK master, Greg Perlaki will show, it is just the start!
Unlike the kettlebell swing, the high pull has a shorter lever arm so learning how to both create and absorb high levels of power training is safer on the body. It also allows us the potential to create triple extension as you see Coach Dos does above. That is the ankle, knee, and hip extension that allows us to optimize power training in action like running and jumping.
VERY often people go WAY too wide with their feet and pull too much with their arms. We can’t progress our power training without first establishing these good foundations.
Of course we never create power in life PURELY up and down. That is why learning how to use the concepts of power training in the high pull allows us to really open the playbook of our movement strength training.
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A Deadlift Is A Hip Hinge, The Hip Hinge Doesn’t Have To Be A Deadlift!!⠀⠀ ⠀⠀ ⠀⠀ ⠀⠀ One of the unique aspects of the DVRT System is how the hip hinge is being utilized with stepping patterns, cover all planes of motion as well as creating more dynamic movement.⠀⠀ ⠀⠀ All of this requires to master the basics and especially learn how to decelerate – receive the load – with the hips and apply tension to the handles to control the sandbag and being more efficient with the body.⠀⠀ ⠀⠀ The neutral grip handles are designed to enhance posture and keep the shoulders in their natural alignment when hinging, pressing or maintaining the plank in Fists Loaded Positions.⠀⠀ ⠀⠀ Here are the first few Basic Hip Hinge Progressions that all DVRT participators need to know:⠀⠀ ⠀⠀ Swipe Right ➡️➡️➡️ to see them in order of progression.⠀⠀ ⠀⠀ ⠀⠀ Deadlift✅⠀⠀ ⠀⠀ Deadlift & Bent Row ✅⠀⠀ ⠀⠀ Bent Over Row ✅⠀⠀ ⠀⠀ Good Morning ✅⠀⠀ ⠀⠀ High Pull ✅⠀⠀ ⠀⠀ Clean To Fists ✅⠀⠀ ⠀⠀ If you’re committed helping people and like to learn how to improve strength, mobility and movement with easy to use solutions then the Glasgow workshop on 7th July is for you. ⠀⠀ ⠀⠀ Link in Bio! ⠀⠀ ⠀⠀ #fitnesseducation #fitnesscoach #ultimatesandbag #dvrt #glasgowfitness #absworkout #kettlebellworkout #ukfit #trainsmart #trainsmarter #coreworkout #coretraining #glutetraining #gluteworkout #movebetter #movementculture #movementismedicine #hipthrust #strongforlife #hybridathlete #highpull #trainforlife #highintensity #metcon #deadlift #hiphinge #scottishfitness #bentoverrow #goodmorning #powerclean⠀⠀ ⠀⠀
Before we move forward it is important to help problem solve. The answer to getting better at the hip hinge can lie in the hip hinge movements that lead up to it. As Greg shows (scroll through), there are lots of levels to move through to establish that good foundation.
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Take your Clean & Press to a new level using a slider. Sliders can bridge the gap between bilateral and unilateral movements having still use the ‘non working’ leg with little weight on it. Just like in the High Pull or Clean that I’m showing here. They’re also great for lunging especially to force the front foot to grab the floor and stay grounded. This means more glute activation. I love combinations like this as they challenge the whole body literally from head to toe. Being successful in complexes like this however always starts with breaking the movements down into pieces and mastering them individually. If you want to know more about a training system that gives straight forward and easy to applicable solutions for all fitness levels then the upcoming UK workshop is for you! It’s on 28th October in Chester @s3_fitness Link in Bio! #fitnessforlife #functionaltraining #functionalfitness #movementculture #coreworkout #coretraining #ultimatesandbag #menshealth #physiotherapy #sandbag #sandbagtraining #fitspo #mobility #hipmobility #highintensity #fitdad #ukfitness #ukfit #mobilitytraining #movewell #movebetter #trainertip #unconventionaltraining #fitnesscommunity #corestrength #dynamic #ukfitfam #ukfitspo #warmup @perform_better
One of the best ways to help expand our power training with the high pull is to use a lateral slider. This allows us to keep our center of mass over our base of support. In other words, we make it a bit more gradual and as you see what Greg does is use the high pull to help feed into his cleans and then forming a dynamic full body complex.
Changing the instability of the high pull can be so incremental, like using our sprinter stance that forces us to produce and resist lateral and rotational forces at the same time.
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Going through Monday workout while shooting videos! Here’s part of my Metabolic Resistance Training provided by a Burly Ultimate Sandbag! ➡️ Sprinter High Pulls ➡️ Fist Loaded Squats ➡️ OH Press ➡️ Front Loaded Drop Lunges #trainertip #functionaltraining #abworkout #ukfitness #fitnesscommunity #warmups #physiotherapy #groupfit #sandbagtraining #dvrt #ukgym #fitdad #mobilitytraining #workoutroutine #movebetter #progressiveoverload #unconventionaltraining #strengthandconditioning #fitspo #fitnesscoach #functionalfitness #dvrtstrong #training #corestrength #coretraining #highintensitytraining #highintensity
Eventually, we really explore the full potential of power training by moving into rotational patterns. These are by FAR the most complex because we have to react to the weight of the Ultimate Sandbag and moving the feet quickly! The key is to look as fluid and efficient as Greg does. He really exemplifies what we want from working through our progressions when you make the complex look almost easy!
Functional fitness isn’t an exercise or piece of equipment. It is understanding how our body is designed to function and exploring the full potential. Hopefully these examples show there is no ONE exercise that covers all our goals, but we have a system and thought process how to move people through to more advanced movement strength training concepts!
Don’t miss the chance to learn these concepts up close! Our LA and Chicago DVRT Certifications are coming fast! Go HERE now to sign-up and learn how we coach and perform these dynamic movements. Can’t make a course? Save 30% on our Online DVRT courses with coupon code “summersale” HERE
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The Evolution of High Pull!⠀ ⠀ Just because something is proven and tested it doesn't mean we cannot do it better.⠀ ⠀ The High Pull is a foundational staple in the DVRT System, it leads to more advanced drills. It's important to learn this first before doing the Cleans. It seems similar to the barbell high pull for the first look, however there are some significant differences.⠀ ⠀ The two main ones are:⠀ ⠀ Handles of the Ultimate Sandbag – Neutral Handles are being used which makes it more ideal for the shoulders⠀ ⠀ Catch the Load with the Hips – when decelerating the body follows the movement of the USB makes it easier to 'Catch' the weight – More Controlled —> Less Injuries = Smart Training⠀ ⠀ Being able to do the High Pull in different planes of motion is a definitely a plus. The videos are in reverse order. Starting with the most advanced to the least difficult:⠀ ⠀ ➡️Rotational High Pull⠀ ➡️Lateral High Pull⠀ ➡️Reverse Step High Pull⠀ ➡️Sprinter Stance High Pull⠀ ➡️High Pull⠀ If you want to know more about a training system that gives straight forward solutions that helps to improve strength mobility and movement then our next workshop on Sunday 11th August in Marlow is for you. Link in Bio! #fitnessforlife #functionaltraining #functionalfitness #movementculture #coreworkout #coretraining #ultimatesandbag #menshealth #physiotherapy #sandbag #sandbagtraining #fitspo #mobility #hipmobility #highintensity #fitdad #ukfitness #ukfit #mobilitytraining #movewell #movebetter #trainertip #unconventionaltraining #fitnesscommunity #corestrength #dynamic #ukfitfam #ukfitspo #warmup @perform_better