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Ultimate Sandbag Training Smarter Planks!

sandbag training

Let’s get this out of the way…Are planks good for you? Absolutely!  They teach you how to brace your core, how to engage the ground, and how to connect the entire body in one unit. Where people go wrong with planks is they either live forever just trying to plank longer, or they do crazy plank advanced drills where they lose the whole point of planking in the first place. That is why you will love some of these Ultimate Sandbag Training plank variations.

One of the biggest reasons we use Ultimate Sandbag Training planks is to teach the principles of branching while movement. Not just to get tight all the time, but to do so at the RIGHT time. We also use a lot of these Ultimate Sandbag Training drills to teach the body some of the most important concepts of real life movement strength. That is not just producing force, but learning to resist it as well.

However, beyond just the really cool Ultimate Sandbag Training drills you see us perform, you understand how we got there! Now if you missed it, I recommend you check out DVRT Master, Ian Vaughn’s, great post last week about how to start layering great core strength with our Ultimate Sandbag Training drills that go beyond the plank HERE.


Once we learn how to set our body up correctly, how to engage the ground, and keep those postures and positions we can start to add layers to our plank work. In DVRT Ultimate Sandbag Training we do so by making it more challenging to keep those connections and force the body to work harder to again, resist, not just produce force.

One of the big reasons we emphasize this so greatly is because most injuries occur in an inability to RESIST not produce movement. All those low back, knee, and shoulder issues are typically related to these types of issues. That is why these DVRT Ultimate Sandbag Training plank variations aren’t just about working your “abs”, but making sure to engage the core well.

The Ultimate Sandbag provides such a unique training stimulus because of the tension we can create against the Ultimate Sandbag is unlike any other tool meaning we instantly make those connections of our body like our lats/core/ and glutes. These chains that are so essential for building real world strength and resiliency.

That means if we lose the essence of our plank we have lost the point of the whole exercise. That is why how we use the Ultimate Sandbag and our body is more than just trying to add resistance to an exercise. Sometimes very simple strategies can be powerful. Just like DVRT Master, Greg Gergely Perlaki, shows can be incredibly effective.

We can build to not adding just more resistance to our planks, but using the DVRT Ultimate Sandbag Training concept of body position…

All of these ground work leads to us doing more standing based DVRT Ultimate Sandbag Training. How do we “plank” during more dynamic exercises. Those that require different speed and positions. That is why this series by Doug Balzarini is a great example of where DVRT Ultimate Sandbag Training goes with building progressive core strength.

It is only by layering good movement concepts can we really reach the ultimate goal of functional fitness. The journey is fun, challenging, and will open up a whole new world of training for you and your clients. Don’t get fixated on one exercise, think about how movement makes us better in every way!

Want to find out more about how DVRT Ultimate Sandbag Training continues to revolutionize fitness? Check out some of our online courses HERE