Ultimate Sandbag Training Men’s Health Workout
I know, you guys are expecting it, the gratuitous Memorial Day sale. Yea, yea, we are going to do that, but we have lots of exciting programs and events going on as well! As some of you know we were just featured in Men’s Health (CLICK HERE to see article) and more importantly than our Ultimate Sandbag getting some great plug, we were able to share a workout that really demonstrated the effectiveness of the DVRT Ultimate Sandbag Training System.
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I’m guessing more than a few people were surprised not to see classic sandbag training drills such as shouldering, zercher squats, and overhead presses. Why? are these not part of our Ultimate Sandbag Training programs? Sure they are! However, people only see these movements and don’t realize how to use Ultimate Sandbag Training to solve their fitness needs. The program I put together for Men’s Health almost didn’t happen!
When I was approached, the idea was to write an article taking a duffel bag to the beach and using a sandbag on the beach. Good start to the idea, but I know that this was a unique opportunity. We could get a platform to really change how people see fitness with Ultimate Sandbag Training.
The editor set-up an interview with me and I have to commend her for being one of the most open-minded people I have come in contact with. I am not sure if she expected us to spend as much time on the phone as we did, but as I explained to her the difference between Ultimate Sandbag Training and our DVRT System compared to a homemade sandbag I kept her saying, “hmmm, that interesting”, or “I never thought of that!” When I hear people saying those types of things I get more excited. I begin to realize that they are seeing Ultimate Sandbag Training as so much more, something so positive and powerful that just makes so much sense!
That is why when she gave me the green light to make a program based off of our Ultimate Sandbag Training system, I didn’t want to go with the same ole, same ole. I thought about how to teach some of our fundamental principles. Which Ultimate Sandbag Training movements demonstrated complexity, stability, strength, power, and conditioning. That is when the workout started to form.
Lateral Lunge Snatch: One of my very favorite Ultimate Sandbag Training drills because it takes us into a pattern which we rarely train and emphasize. Yet the frontal plane is one of the most critical planes of movement to train in and goes a long way to prevent injury and increase performance.
Don’t worry though, if you can’t perform this Ultimate Sandbag Training drill (either aren’t sure on form or have an existing injury) you can use one of these three variations: Lateral Lunge High Pull, Lateral Lunge Clean, Lateral Lunge Deadlift.
Lateral Bag Drag: A misunderstood Ultimate Sandbag Training drill, does wonders for the stability of the entire body. The goal is to move slow, so don’t rush through this Ultimate Sandbag Training exercise. Before going heavier, challenge yourself by bringing your feet closer together. Too difficult? You can work from the knees, just make sure you have weight equally dispersed through the body.
Rotational Lunge Clean to Balance: Building on our idea of complexity, we see greater stability, conditioning, calories burned, and strength built than just pounding away at the standard movements people get caught up in. In Ultimate Sandbag Training we can make an exercise so much more difficult in a variety of ways and very few exercises demonstrate all the components like the Rotational Lunge Clean to Balance.
Single Leg Row: A highly undervalued exercise in Ultimate Sandbag Training. Because of the length of the Ultimate Sandbag this exercise has far more depth than the dumbbell, kettlebell, or barbell equivalents. Add in the fact that when we designed the original Ultimate Sandbag in 2005, we wanted to have every option possible. So, try to work all types of different grips (there are six different gripping options) as well as speed and stability.
Too challenging? Try to elevate your foot but place it on a bench or chair. If you find this Ultimate Sandbag Training drill to be too much keep decreasing the height of the back leg.
Of course you have to put these Ultimate Sandbag Training drills together into a comprehensive program. Try the following Ultimate Sandbag Training workout, repeat for 3-5 Rounds!
Men’s Health Ultimate Sandbag Training Workout
-Lateral Lunge Snatch Right: 30 Seconds, Rest 30 Seconds
-Lateral Lunge Snatch Left: 30 Seconds, Rest 30 Seconds
-Lateral Bag Drag: 30 Seconds, Rest 30 Seconds
-Rotational Lunge Clean to Balance Right: 30 Seconds, Rest 30 Seconds
-Rotational Lunge Clean to Balance Left: 30 Seconds, Rest 30 Seconds
-Single Leg Row (Alternate Legs on Subsequent Sets): 30 Seconds, Rest 30 Seconds
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