I know some of you probably looked at yesterday’s post and was like, “sledgehammers?!”, while others were more likely “sweet, sledgehammers!” In either case I hope you were able to take away some value that Coach Anderson and I should in building progressions or using the right variation (you can see the video HERE).
I know you want to be strong as Thor, but even he had to EARN IT!
However, I want to stay on that theme today because DVRT Ultimate Sandbag Training actually does a lot of work that might change how you see sledgehammer and DVRT Ultimate Sandbag Training.
I’ll be honest, some people have a hard time looking at DVRT Ultimate Sandbag Training at first and SEEING a difference with movements like Cleans, Squats, Rows, Press, etc. (feeling is a different story;). People DO seem to catch onto some of the more unique looking DVRT Ultimate Sandbag exercises like Around the World’s, Rotational Lunges, Inside Out Snatches, etc.
No matter where your starting point with DVRT Ultimate Sandbag Training, you have to know a little “why’s” and a lot of “how’s” so that you can both greatly benefit from these drills and avoid causing any injury. Are these high risk? No higher than if you did any exercise wrong!
Now, how does sledgehammer exercises and DVRT Ultimate Sandbag Training have a relationship? Sledgehammers and Ultimate Sandbags both create levers because of the distance from the hand to the weight. Obviously sledgehammers appear to have the advantage here, but when you consider the dimension and the instability of the Ultimate Sandbag, they are both tough!
What is important is the footwork. Our bodies are made to rotate, that is why the hips are this big ball and socket joint. However, the old saying, “if you don’t use it, you lose it” seems to be very true with rotational training. Due to the greater movement the feet have to do, you can feel a bit unstable at first with these movements in order to get them right!
With that said, we actually don’t start people with sledgehammer or rotational DVRT Ultimate Sandbag exercises! We really want them to learn how to RESIST rotation first. This seems to give the hips, trunk, and upper body an opportunity to really connect and build an usual level of strength that we typically don’t see in the gym.
Done well even DVRT Ultimate Sandbag Training is a thing of beauty.
What are some great exercises to achieve this “anti-rotational” training? Check out the DVRT Ultimate Sandbag exercises above and you can either make this a circuit or pick ONE of these exercises to put into your current workout!
Next time we will teach you how to EARN the next level!
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