DVRT: No Crunch Ways To Work Your Core
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This past Sunday I had the privilege of introducing DVRT (Dynamic Variable Resistance Training) to a small group of athletes at Urban Life Athletics in Syracuse. The group requested a workout and since I only had my three USBs (Ultimate Sandbags) available, I had to get creative.
Since these were the only bags I had available to me (USB also comes in Burly size), I decided to split the workout up into a core station using the Core bag, an upper body station using the Power bag and more of a lower body station using the Strength bag.
What occurred to me while the workout was going on was that I was introducing some exercises to them that really engaged the core but didn’t require any crunches. That’s the beauty of DVRT, it really requires you to engage and strength your core without you even realizing it.
Today, I decided to share and highlight just a few of the exercises that are great for working the core, no crunching necessary.
Lateral Bag Drag: It’s hard to tell from the pictures but this exercise isn’t just moving the bag from one side to the other. Instead, it’s a slow, controlled movement. The goal is to create friction as you drag the bag across the floor creating anti-rotational forces in order to really engage your core. Start in a plank position then drag the bag across the floor at a 3-5 count. Avoid tossing the USB or lifting it up off the ground.
Kneeling Press Out: This exercises helps to integrate the lower body, core and upper body. The key to this drill is to “pull” the bag apart by the outside handles to really engage the lats. It’s a great exercise to help strengthen your push-up power! Start in the kneeling position and anchor toes to the ground. Hold the UBS by the outside handles “pulling” them apart and slowly press weight out in front into full lockout then slowly pull the USB back in.
Half Kneeling Arc Press: Not only does this drill engage your core but it also helps to build overhead pressing skills. Start in the half kneeling position with the USB on the shoulder. Grab the USB in the middle making sure to anchor yourself by pushing the front heel and rear toes into the ground. Press the USB overhead in a slow, controlled manner making sure to lockout at the top. Pull the USB back down to the opposite shoulder.
An example of two other exercises (there are several others) which are a bit more unsuspecting but still work your core are the Clean and Press and the MAX Lunge. A Power or Strength bag would be typically used for these drills.
Clean and Press: This is a full body movement- it works the lower body, the core and the upper body all in one exercise while improving both strength and conditioning. This is the testing exercise used in order to pass the DVRT Level 1 Certification and for good reason- it’s not easy. Instead of explaining it step by step, here is a video that demonstrates proper Clean and Press technique and form.
MAX (Multi Axis Lunge): This anti-rotational drill is a bit more advanced but has so many benefits. The body is placed in an unstable position (drop step lunge) while the bag is being rotated from one side of the body to another. This really requires you to engage your core since you need to create enough power to project the bag from one side to the other. Here is a video on proper technique and demonstration.
AGAIN, these are just a few of the DVRT exercises that don’t require crunches to really engage and strengthen your core. There are many more…guess there might be a part 2 (or 3 or 4) to this post!
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