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The Most Important Exercise

The Most Important Exercise-DVRT Ultimate Sandbag Training

Is there such a thing as the MOST important exercise? Well, yes and no. Great vague answer right?

What is important to know there is a BIG difference between exercises and movements. It may sound like a matter of semantics, but it is actually really important. 

For example, many people will tell you the deadlift cures all. Back problems, core issues, and possibly world hunger. The reality is the deadlift is part of the long continuum of the movement pattern, hip hinging. 

What is the difference? If you only know the exercise of the deadlift you are pretty limited in how you program, how you build progressive workouts, and as Abraham Maslow said, “If you only have a hammer, you tend to see every problem as a nail.”

However, if you focus on the movement, you will be able to build smarter and more effective programs because you see where people and training needs fit along the continuum. 

ultimate sandbag training

The DVRT Ultimate Sandbag Front Loaded Good Morning is a powerful hip hinge exercise

Now, it is pretty easy to make an argument that the hip hinge is one of the very most important movement patterns. For one, it teaches us to use our glutes and hamstrings in a synergistic manner along with the trunk. This is helpful in preventing low back, knee, hip, and even (believe it or not) shoulder issues. 

The hip hinge teaches how to safely lift things off of the ground, as well as helping us develop real world power. We have a measure of core strength and teach the body how to create force from the ground up. In other words, some REALLY good stuff. 

What is the difference then? What is the series of progressions that I have been eluding to? In DVRT Ultimate Sandbag Training we look at the hip hinge as a dominant lower body movement. That means we alter holding position of load, then position, lastly direction. Huh?!

Once you unlock the potential of movement the options and solutions are endless!

DVRT Ultimate Sandbag Training Hip Hinge Progressions

Level 1

 Deadlift Front Loaded (FL) Good Morning (GM) Sprinter  Deadlift FL Sprinter  Good Morning

Level 2

 Rear Step Deadlift Lateral Step Deadlift Forward Step Deadlift Crossover Deadlift

Level 3

 FL GM Rear Step FL GM Lateral Step FL GM Forward Step FL GM Crossover

Level 4

Add a balance step to each of the Level 3 DVRT Ultimate Sandbag Training progressions

Level 5

 High Pull Clean to Fists FL Clean Shouldering Snatch

ultimate sandbag training

Level 6

Sprinter Stance of the Above DVRT Ultimate Sandbag Training Level 5 Progressions

Level 7

Stepping Patterns of The Level 5 Progressions

Level 8

 Inside Out Clean Rotational Deadlift Rotational Clean Rotational High Pull

Here is the crazy part, as much as the above may seem extensive, the truth is we could probably make it more detailed. The point though is to show you how if you look at movement, you simply have to look to see your needs, ability levels, and how you fit amongst the different levels of our hip hinge progressions. 

That is why I get so frustrated when I ask people their philosophy of training. They often tell me things like, “Oh, we deadlift, do cleans, squat, do pull-ups, sleds, you know, the usual.” That really isn’t a system or program it is rather a collection of exercises. To defend such folks, the reality is most are never to thought in this manner and that is why they jump randomly from workout to workout or guru to guru. 

If you have the knowledge to look at fitness differently and think of movement rather than exercises you are going to find the following benefits….

Never be bored because you will have literally hundreds of exercise variations.

-Get more efficient workouts and actually look forward to training. 

-Find the holes of strength that most people miss. 

-Become more injury resilient while also improving body awareness.

-Increasing balance, coordination, and overall athleticism. 

If that isn’t enough to give a new way of thinking a try then I don’t know what is! Check out our brand NEW online coaching program if you want to know more HERE or get started with our DVRT Ultimate Sandbag Training foundations program HERE

We are dedicated to one thing, helping you improve your overall health and fitness in innovative ways! Wait till tomorrow’s DVRT workout!