Believe it or not, I love to have fun with themes of fitness just like everyone else! I just think it is way MORE fun when your training has great purpose behind it. That is why when everyone is celebrating “squatober”, we couldn’t miss out because I don’t know of another program that has as many different squats than we do in DVRT.
However, unlike many other programs, we have a purpose of each type of squat in our system. As I have mentioned before, when you see posts like “101 different squats” it makes the assumption that all squats are equal. The truth is that you should know when to use each different type of squat to achieve different fitness goals.
This gave me the perfect reason to break down some of our favorite squats and what makes them so much more than JUST another version.
Teaching Better Squats
We can’t go too far down the rabbit hole of squats if we don’t know HOW to squat in the first place. That was the purpose behind our Press Out Squats. So many times, poor squats are really just related to not knowing how to use the feet, hips, and core properly. This results in a squat where we are folding over and not learning how to squat better.
Instead of just shouting the same cues that don’t make the client better or the coach seem any smarter, we use feedback of our Ultimate Sandbag and bands to help teach these concepts. As physical therapist and DVRT Master, Dan Swinscoe explains, it starts from the ground up.
This leads us to how we use the Ultimate Sandbag and many people don’t get the benefit of this squat because they miss the “little things” that make ALL the difference.
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We often thinking building movements like squats and lunges are really challenging. We often think that issues of hip mobility are going to require tons of work. . In both cases the truth is teaching how to create proper core stability can quickly improve both how we perform and how we feel. . Check our how this simple DVRT solution can be so transformative.
Once we have the Press Out Squat grooved and we have started to cement the pattern of the squat we focus on more load. We can combine with patterning of the squat and increasing strength by brining the weight closer in our Bear Hug Squat. People often think this is another goblet squat, but even as strength coach Dan John (who is credited with popularizing the goblet squat said) the Bear Hug squat is even better because we make the weight part of our body. In other words, we aren’t limited by what we can hold. We DO have to consider though that these squats are optimized if we have larger and heavier Ultimate Sandbags as I describe.
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One of the great lessons I have learned to linger I’ve been a coach is that the “little things” about the intent of a movement can drastically change the way we not only see an exercise but how we see the results from such exercise. ————- 💪🏻 A great example is our Ultimate #Sandbag Bear Hug #squat . People think it is just about holding the USB. The power of this movement comes from the tension we create against it! ———— 💪🏻 Turn up the 🔈🔈🔈 as I explain how these types of #squats will change how you not just see THIS exercise but how you see squatting in general!
Not only does this help us squat better, but improve our hip mobility at the same time. How can you progress it instead of just going heavier? Aim for longer pauses in the bottom position working up to a 5 second count. You will feel a whole new benefit to your squats!
Training Your Squats Hard & Smart
So far we have used the Ultimate Sandbag as a teaching tool as the squat, now we can slowly make it more and more challenging. My moving into the front load position this is where we can still create tension, but the weight is working more against us. As DVRT Master, James Newman explains, there are some techniques that are important to use for these DVRT squats.
Physical therapist, Jessica Bento shows where many go wrong and how you can use specific feedback to help them understand the purpose better!
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Any smart wife knows you can’t give your husband TOO much credit otherwise their egos even get bigger😉 However, I have to give @joshhenkindvrt some deserved credit on really even opening my eyes to the idea of how the “little things” in an exercise can have such a profound impact upon how we perform and the results we get from them! . In these 2 commonly used Ultimate Sandbag #squats , far too many people think these movements are just about holding a weight as you #squat . The real power of using the Ultimate #Sandbag is what we DO with the weight as we squat! . For example, in the front load we are thinking of an active #plank . That means I want to pull the weight into by body by training to “break” the weight with my forearms. If I let the weight just fall forward and hold onto for dear life, I’ll feel this in my low back rather than using the tension to teach a great deep squat. The use of the @perform_better band allows me to reinforce this concept and create more core tension to provide better #hipmoblity and help direct me into a better squat. . The Bear Hug squat is one of the most simple and amazing ways to teach people how to squat better. Unlike the #kettlebell goblet squat where I can become limited in how much I can hold, the weight of the Ultimate Sandbag becoming part of my body allows me to hold much more weight, load my squat, but also cement the pattern of the squat. Like the front hold though, HOW I hold the bear hug is essential! . You can see if I just casually hold the weight I still lean forward and lose so much this #DVRT movement can offer. If I try to “rip apart” the weight I engage my lats and core more and THIS along with the position of the load provides me a much better squat. Solutions have to start with proper intent and purpose, not just “another” exercise.
Two squat variations that doesn’t get ENOUGH attention in DVRT is our fist loaded and off-set squats. The fist load is a small change to our front load, but now we can’t create the same tension to help us and we have more of the weight challenging us.
Travis Moyer shows how this becomes more and more a moving plank. This not only makes our squats more challenging, but helps integrate the core more and takes us to the opportunity to do complexes like squats and presses!
Now we get some anti-rotational and anti-lateral flexion forces that help build us into maybe the most famous, but most difficult of DVRT squats, the Shoulder Squat!
The Multi-Planar Squat
What makes the DVRT Shoulder Squat so great is also what makes it so challenging. Now we are asking you to move up and down as the weight is trying to move you out of position. This is a MUCH better example of stability training because if we remember what Dr. Brandon Marcello has said, stability is “allowing wanted movement while resisting unwanted movement.” So, it isn’t standing on unstable objects or using “bouncy” barbells. Exercises like the Shoulder Squat represent these ideas much better!
The Shoulder bilateral squat can be VERY challenging to most, that is why while they can’t perform actually the bilateral squat, we can introduce these concepts in a more forgiving Sprinter Stance as DVRT Master, Steve Holiner teaches below.
Hopefully breaking down our DVRT squats in this manner solves a few questions. First, how do I progress my DVRT squats when changing the weight by 5 pounds isn’t something we are going to do, you should see that we can change holding position and pauses to help build those progressions. Second, how do we get strong with weights that seem lighter than the barbell? These positions of the Ultimate Sandbag challenge the WHOLE body and makes the squat so much more. You do notice that the one position we don’t use with the USB is the weight on the back. That is because the nature of the USB places too much stress on the neck and low back. These other options give you so much more value and purpose. You don’t have to do every squat, you need to use the RIGHT squat!
Find out more how we use these concepts to build success in our DVRT online educational programs and add to your DVRT gym by getting 30% off both with code “fall” HERE
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In our previous video, Coach Meg Hopkins and I took you through the steps to Shouldering your #UltimateSandbag like a champ. The Shoulder Hold position is a used in 2 of the DVRT Big 6 movements: the Shoulder Sprinter Squat and the Half Kneeling Arc Press. In this video, we guide you to Shoulder Sprinter Squat domination. Take into account that this is an advanced movement. In the DVRT (Dynamic Variable Resistance Training) System we challenge movement in all planes of motion. The focus is on challenging movement patterns in many ways. Though load is a big part of our system, body and holding positions are more vital. For a lower body lift, we'll begin with adjusting holding position from most to least stable. For example: Bear Hug Squat – Front Load Squat – Shoulder Squat As we build proficiency, we can then alter the body position. That's what leads us to the Shoulder Sprinter Squat. The Shoulder Position puts an asymmetrical load on the person causing the body to fight frontal and transverse plane compensations. The Sprinter Stance creates a less stable connection to the floor and levels up the challenges listed above. These are a personal favorite of mine. Give the video a watch and let us know what you think -Fury @movementbymeg @iamcoachfury @joshhenkindvrt @ultimatesandbag @jessicabento_mpt