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Top 10 Ultimate Sandbag Training Exercises

sandbag fitness equipment

400 Ultimate Sandbag Training exercises sounds awesome but at the same time it can be more than overwhelming. Some think we make up this amount but it is the small tweaks we can make with our DVRT system that allows us to have some many progressions with the Ultimate Sandbag. The question really becomes, with all these Ultimate Sandbag exercises to choose from, which ones should you perform and even start with in training?

If you don’t feel like you don’t even have a good starting point with your DVRT Ultimate Sandbag then people fall into the trap of doing weird random Ultimate Sandbag exercises or not starting at all. So, in effort to help you gain some focus on how you end up performing more complex DVRT Ultimate Sandbag exercises, we have to give you a  strong foundation.

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Starting Your DVRT Ultimate Sandbag Training

Not only does the Ultimate Sandbag function differently than just about any other strength training tool but we also have to appreciate that our DVRT principles are new for a lot of people as well. Part of the decision to focus on these 10 DVRT Ultimate Sandbag Training exercises is not only to create a strong foundation, but to help people understand how we can build progression in our system.

In our foundational DVRT Ultimate Sandbag exercises we are going to work with a more stable lifting position of the body as well as a more stable position of the Ultimate Sandbag, the progressions will often not be focused as much on going heavier as challenging the ability to reproduce these movements in more complex environments. This sounds like a bit of a head scratcher because most fitness programs focus just upon weights and reps, but they miss the opportunities to build more well rounded functional fitness. Mostly because a lot of tools don’t allow us the amount of options we have with the Ultimate Sandbag.

DVRT Ultimate Sandbag Top Ten List

Front Hold Squats: As much as I love the Bear Hug Squat in DVRT Ultimate Sandbag for correcting the squat, most people don’t start with a heavy enough USB. Therefore, the Front Hold Squat is a powerful Ultimate Sandbag Training exercise if you do it right. For the core and the lower body!


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DVRT Master, Cory Cripe shows how we progress squatting in DVRT with changing the load position to challenge different qualities of the movement. 

High Pull: It is amazing, most people think about cleans when it comes to Ultimate Sandbag Training, but the
best and most accessible Ultimate Sandbag exercise is the High Pull. The DVRT Ultimate Sandbag Training High Pull variations are much safer and teach the actual movement patterns to performing more complex DVRT Ultimate Sandbag Training exercises. Many errors in the clean can be fixed if we build better high pulls as Cory breaks down.


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DVRT UK master, Greg Perlaki shows some great progressions of our High Pulls and how these concepts can even apply to kettlebell swings. 

Front Hold Good Mornings: Where High Pulls are always quick, we use Front Hold Good Mornings in DVRT Ultimate Sandbag Training to teach the hip hinge in a slower motion, but also use the core and upper back to teach how to resist flexion. This makes the transition to faster or more complex DVRT Ultimate Sandbag Training exercises much easier. In many ways, the Front Loaded Good Morning can teach more hip hinging skills than even the deadlift!

James and Danny do a great job breaking down some common mistakes in the Front Loaded Good Morning

Physical Therapist, Jessica Bento breaks down how we can progress this movement to get more glute and core challenges. 

Bent-Over Row: Probably THE most overlooked DVRT Ultimate Sandbag Training exercise, it is also one of the most important. There are three important components to this DVRT Ultimate Sandbag Training exercise, the hip hinge, the shoulders pulling down and back, as well as the core that is similar to the plank.

While Cory shows some great progressions we can make to challenge both our upper back and hip hinge in the bent row, Robin Paget shows how we can manipulate our grip to add more of a one arm row and resisted rotational challenge to our core.

Clean and Press: Outside of this DVRT Ultimate Sandbag Training exercise from being an awesome full body exercise, done correctly, it teaches many principles of strength, movement, and mobility at once. If you have an imbalance or tightness in an area this Ultimate Sandbag Training exercise will expose it.

DVRT Master, Steve Di Tomaso breaks down how to build the Clean and below where people often go wrong in the press.

Once we own those foundations we have many ways to challenge the movements.

Lateral Bag Drag: This is a very challenging DVRT Ultimate Sandbag Training drill that can be regressed or progressed for each individual. What seems to be just a tough abdominal Ultimate Sandbag Training exercise, the Lateral Bag Drag teaches how to properly set-up the shoulder and integrate all segments of the body.

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Cory does a great job of showing how we build a good plank lateral drag while Jessica and I break down some important drills to build up to such a challenging drill. 

MAX Lunge: Many people don’t tend to respect lunges like they do deadlifts and squats, however, they are possibly more powerful and a great example is the MAX lunge. This DVRT drills works the body in all 3 planes of motion and requires lumbar stability and thoracic mobility. These reasons make it a powerhouse lower body and core exercise, but many people make some really common mistakes that keep them from reaching the benefits.

Douglas Sheppard does a great job of breaking down the foundations of our MAX lunge. 


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While a lot of people like to rush forward in our MAX lunge, I like to go back to drills like the one above to make sure we don’t have holes in our movement before we move forward. 

Arc Press: The Arc Press demonstrates a unique feature in DVRT, not just one-arm pressing, but doing so in a different direction. Instead of just going up and down, we add some horizontal forces and therefore challenge the lateral stability of the body.


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While Cory explains some important foundations and why we like the half kneeling position, I share how many different options we really have in this movement. 

Leg Threading: Many misinterpret DVRT Ultimate Sandbag Training Leg Threading as the Turkish Get-up. The truth is that they are quite different. Like the Lateral Bag Drag, we use Leg Threading to work through different planes and set a strong foundation for very dynamic exercises and programs.


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Rotational Clean and Press: While working in rotation is an important functional movement, learning how to do so isn’t as easy. That is why again in DVRT Ultimate Sandbag Training we take the time to break down movement into important progressions. We can use the Rotational Clean and Press as a means of breaking down the complexity of rotational training and make DVRT Ultimate Sandbag exercises accessible for anyone!

Danny and James come back to break down some details that allow learning these more sophisticated movements better!

Now that you know just some of the DVRT Ultimate Sandbag exercises you should begin with, we will show you how to construct some easy to being but highly effective DVRT Ultimate Sandbag Training workouts. If you spend time going through these DVRT Ultimate Sandbag workouts then you will be rewarded with fitness results that go far beyond just being tough!

Top 10 Ultimate Sandbag Training Exercises is a post from: Ultimate Sandbag Training Fitness System by Josh Henkin