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What Makes REAL Core Training

sandbag fitness equipment

Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)

I had to do a little test. I Googled “core training” to see what images popped up. Being surprised by the results isn’t something I should have been.

Just about the first full page was all images of people doing “core training” on the ground.

Now before I go too far, are there good ground based core exercises? Absolutely!

Do we have core training in DVRT Ultimate Sandbag Training that uses ground work? Yes we do!

core training

The problem isn’t using ground based core training, it is STOPPING at ground based core training.

The ground represents a very stable body position in our DVRT Ultimate Sandbag Training system. Heck, I don’t think there is anyway to be more stable than being on the ground. However, as soon as we stand, the game changes!

Real core training is meant to be more reactive, it is meant to be done in more “functional” ways.

Below I take the an exercise like the deadbug and show to progress to more functional positions off the ground: 

Did you know that the muscle activity of your “core” varies depending upon the exercise and position of your body?

That means the “core” doesn’t ever really work the same way. It REACTS to the stress that is applied. Basically, not only is the core of the body meant to transmit force through the lower body, trunk, and upper body, but also provide dynamic whole body stability.

Taking the lateral strength that the side plank focuses on and transitioning to more functional positions as well seen below: 


As leading spine researcher, Dr. Stuart McGill, points out, “many people have confused spine stability with whole body balance and stability. Whole body stability is quite different from spine stability. It involves positioning the center of mass within the base of support in a static context which would include the situation of falling over when standing.”

Didn’t really clear things up?

Basically, what Dr. McGill is pointing out is that much of our “core” is trying to keep ourselves balanced when we are in motion, or when our body is challenged to not fall over. We see this in sports all the time when someone gets hit by an opponent and tries to maintain their balance to keep going. It happens in every day life too!

I just watched a mother the other day carrying a young child in one arm, trying to push a stroller in the other, and reaching back occasionally to grab her other child. What seems like an every day occurrence is actually the interaction of many complex patterns to keep her body in good alignment.

Again, showing the below how to progress to much more dynamic core exercises.

This week only we are offering a great package of our Core Ultimate Sandbag, a mini band, a xl mini band and our Better Backs, Shoulders, and Knees 2.0 program for FREE. Just use code “core” when you check out HERE

Of course, a lot of people lack this true core strength and that is why I see people in clinical settings all the time that have back pain, but nothing specifically every hurt them. They just have this back pain it seems like from life!

What we want to do in our DVRT Ultimate Sandbag Training is progressive teach you how to use this concept. We want to challenge your body’s ability to maintain and react to situations and do more than JUST be on the ground. Once you start to see core training in this manner you will start to realize how many DVRT Ultimate Sandbag exercises really hit your core!