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What is Alive Ultimate Sandbag Training?

sandbag workout

Sandbag training for a long time was always known to be very different than any other form of strength training. Wrestlers and martial artists would use early forms of sandbags because they knew they could perform exercises that just weren’t possible with other pieces of fitness equipment. Since these great athletes knew that their sport demanded that they work in compromised positions and unpredictable situations, it made sense that much of their training would focus around early sandbags. These concepts are what make me keep evolving and re-inventing what we call Dynamic Variable Resistance Training (DVRT).

sandbag training

 If sandbag training has been around forever, what makes DVRT any different? Man, I bet you if those old time athletes could have seen what was truly possible with Ultimate Sandbag Training exercises and more importantly, seeing the progressions and problem solving that DVRT offers their love for sandbag training would have been to all new heights! However, what I want to focus on today is the idea of what draws so many of the modern athletes, coaches, and fitness enthusiasts to DVRT , that is the idea of being a “live” weight.

For several years our tagline to DVRT Ultimate Sandbag Training was “revolutionize your fitness!” We still believe greatly that Ultimate Sandbag Training will produce results for you that just aren’t seen with any other fitness program. What I thought about though is that so many people are slammed by the idea that “our program is the best” that some people are probably very cynical about anything making big promises. That made me re-think DVRT , I wanted something that was more descriptive of our DVRT Ultimate Sandbag Training system. Yes, results are our focus, but what makes DVRT Ultimate Sandbag Training so different. That is why I thought back to how old time strongman and athletes used sandbag training in the early years.

sandbag training

Only with DVRT have we officially studied the differences of Ultimate Sandbags against other tools. The results have been interesting showing the Ultimate Sandbag creating greater demands than other free weights of equal weight!

They didn’t have a system of using sandbag training, but they knew one thing for sure, it worked! You don’t have to be an exercise physiologist to know that the most obvious thing about sandbag training is that it moves and shifts. This makes no two repetitions the same, even current strength coaches have noticed about DVRT Ultimate Sandbag Training. Renown Strength Coach, Charles Staley, called DVRT Ultimate Sandbag Training, “non-cooperative”, while best-selling fitness author and coach, Alwyn Cosgrove, called our DVRT Ultimate Sandbag Training system part of the future of strength training because it was “alive”.

Like I said, most people would think both of these outstanding coaches would simply be referring to DVRT Ultimate Sandbag Training having a shifting weight, which makes it feel like it has a life of its own! However, that would be incomplete and what makes DVRT Ultimate Sandbag Training profoundly different from the old time use of sandbag training.

To me, “Bringing Strength Training to Life” is what DVRT Ultimate Sandbag Training is all about and this comes in many forms. Yes, the shifting internal weight of DVRT Ultimate Sandbag Training plays a role, but it is far from the only benefit! There are two other HUGE benefits of DVRT Ultimate Sandbag Training that makes me almost more excited!

When people think of what make sandbags “unstable” they tend to ONLY think about the Ultimate Sandbag itself. More importantly is how we use the Ultimate Sandbag. A way that we create progressive instability is by using many different positions, angles, and directions.

DVRT Master, James Newman, shows how small changes can yield all new challenges in functional fitness. 


Probably the even less understood benefit of DVRT is the fact we can perform any exercise in any plane of motion. Don’t worry if training in different planes of motions is a new concept for you. To be very honest, it is a new concept for many fitness professionals because in the past it was very awkward and difficult to accomplish this goal with the standard tools. Having true 3-D fitness is a big part of what brings strength to life!

sandbag training

What DVRT allows to do is move far more freely in all three planes (sagittal, frontal, and transverse) and even better, move in all three planes at once! These reasons alone would make for a great case for DVRT being the foundation of any great functional fitness program. In order to illustrate how these DVRT concepts develop not just different fitness, but better, check out this workout from DVRT Master, Troy Anderson.

DVRT Warm-up: 30-45 Seconds of Work, 15-20 Seconds of Rest

2-3 Rounds

Ultimate Sandbag Training MAX Lunge (work on hip dynamic stretch)

Ultimate Sandbag Training Lateral Lunge High Pull

Arc Press Thrusters (focus on increasing squat depth)

Work Series: 30-60 Seconds of Work, 30-45 Seconds of Rest

3-4 Rounds

-Lateral Lunge Chops


-Lateral Lunge Chops Opposite Side

-Staggered Squat Press


-Staggered Squat Press