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The Smarter Leg Smoker Workout

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For most people in the gym, the running joke is anything that has to do with training the lower body. Let’s face it, doing lower body exercises takes way more energy and effort than most upper body drills. The bigger muscles, the fact that the lower body is our base of support, and the challenge many times to our flexibility all are ingredients for people skipping that special leg exercise or workout! 


Here is the reality of getting real results in the gym though. You don’t need to spend hours to do it, but you do have to prioritize those things that yield great benefit. For almost all of us that means making sure we don’t just skip, but we actually prioritize lower body training. All the reasons that I listed in why you don’t like to do them is exactly why you need to do them! 

However, not all lower body exercises are created the same. Would you choose pull-ups or curls to build a better upper body? You may want to do curls, but pull-ups are so much more effective. Same thing in the lower body. 

That is how we come back to today’s great DVRT Ultimate Sandbag Training workout by DVRT Master, Troy Anderson. Since just about the beginning of DVRT Ultimate Sandbag Training, Troy and I have gone over time and time again what are the most efficient exercises in training? One that we keep coming back to is the lunge. 

Did you just roll your eyes? I don’t blame you, believe it or not I don’t like to lunge either. Shoot, I much rather just deadlift and squat, but I realize lunging is the thing that is going to make me REALLY better! 

Yes, the things you really hate and even are bad at are probably going to be the same one that make you great. Troy and I have no vested interest to make you lunge more other than to help you get better. In order to help you believe that lunges can really get you better (especially the DVRT Ultimate Sandbag Training workout we are going to share with you), let me go beyond the idea they just train your legs. Don’t just do this workout, see why it is such a superior way to build your real world strength. 



Flexibility Test:

I can probably count on one hand the amount of people I’ve worked with in 20 years of fitness that didn’t have becoming more mobile and flexible as a primary goal. What lunging does is both give us a flexibility test and a way to improve your movement at the same time. 

Let’s face it, most people hate lunges because it challenges the one thing that most suck at, hip mobility! However, ironically, cleaning up balance, low back, and even performance issues goes back to having better hip mobility.

Lower Leg Stability/Strength:

So many times in our DVRT Ultimate Sandbag Training educational programs students will share with me the problem with their backs, hips, knees, and shoulders. You wouldn’t believe it, I swear you wouldn’t, how many times it all comes back to their foot/ankle, and lower leg strength and stability. It makes sense though if you think about it. 

The FIRST thing that comes into contact with the ground as we move is the lower leg and foot. Everything else becomes a result of how that area of our body absorbs forces and transmits it up our body. That means if we don’t absorb forces from the ground well, it will pretty much mess up everything in the chain going up. 

You Get Strong and Low Risk of Low Back Injury:

One of the things that holds people back from really attacking their lower body workouts is that they are afraid of having low back pain. The lunge provides an environment where you can maximally train the lower body, but have very low risk of hurting your low back. 

The other group may believe everything I’ve said so far about lunges, but don’t believe they REALLY make you strong! Well, there is good research to say they do and THEN some! A study on college women’s volleyball players compared various lower body exercises and their muscle activity. The results?

“Therefore, with the similarities in sport motion to that of the lunge, and equal if not greater activation of the lower extremity, the lunge is an ideal activity to train athletes.”


Not only does the lunge activate the same, if not more muscles, in the body but the other benefits make it an exercise you should prioritize. While just lunging is just awesome, Coach Anderson starts giving you an explanation of why drills like our DVRT Ultimate Sandbag Training MAX Lunge gives you a bit more. 

Connect How the Body Moves

We’ve talked about fascial lines before in our blogs and if you have NO IDEA what I am talking about, think about the fact that our body isn’t just a bunch of randomly thrown together muscles. Rather, a very sophisticated interwoven series of muscle tissue designed to connect the various segments of the body to create efficient movement?

That’s basically fascial lines and we can start to really target them in our training. It doesn’t have to be complicated either as Coach Anderson shows you!

Hopefully you are getting a big part of DVRT Ultimate Sandbag Training is the subtlety of different movements. How one exercise might appear simple, unassuming, and not do ALL that much. Yet, when you delve deeper and understand the body, you start to see how powerful it really can be!

If you love information like this and want to learn from the best on how to create innovative fitness results. Check out our upcoming DVRT educational programs coming to your area HERE