Challenging Ultimate Sandbag Leg Complex
Last weekend, I was fortunate to attend the DVRT (Dynamic Variable Resistance Training) Level 1 and Level 2 certification hosted by Josh Henkin, a strength coach from Scottsdale, AZ and creator of the Ultimate Sandbag. I knew this course was more than just about “a bag of sand” but didn’t expect to see so many concepts integrated together.
I’m proud to say that I passed my exams and am now Level 1 & 2 DVRT certified! Whoop whoop!
What does this mean? It means I have the training to successfully integrate sandbag training into a traditional fitness program and still teach proper fundamental movement patterns such as the squat and hip hinge while also enforcing core and shoulder stability. Using the Ultimate Sandbag may enhance the teaching of these movements and body positions compared to traditional fitness equipment.
For my top 3 take aways from the DVRT course, check out my guest post on Josh’s Ultimate Sandbag Website:
http://www.ultimatesandbagtraining.com/sandbag-fitness/this-really-isnt-sandbag-training/
I also put together this Ultimate Sandbag complex which kicked my butt yesterday! Here’s what I did:
A1. Lateral Deadlift to Clean
A2. Rotation Lunge to Clean
A3. Rotation Lunge to Clean
A4. Cossack Squat
As for the reps/sets, I performed 3 reps per exercise per side per set and did 5 total sets with 60-seconds rest. I used a 3/4 full water bladder inside my Ultimate Sandbag – you can hear the water sloshing around in the video (below). This increases the instability of the implement as you can see my weight shift from time to time during the complex. This increases the complexity of the exercises and forces by body to react to the always changing water position in the bag.
If you want to add sandbag training to your program, I recommend Josh’s Ultimate Sandbag. They are made from a durable vinyl with easy to grip handles. Sand filled or water filled options are available. Discloser – I am an affiliate but remember, I only support the best products available.
To find out more, check out www.JKConditioning.com/USB.
That’s a wrap.
-JK