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The idea of real world strength means being mobile, fluid, strong, reactive with our core and the same time stable and strong. We get that by training both rotation and anti-rotation. 

 

The DVRT Around The World works on the glutes and core together in a way that connects the chains of the body to create seamless movement. The pivoting  foot work is extremely important here as this is how we create rotation.

 

This looks similar to a Kettlebell Halo except that the size of the Ultimate Sandbag increases the range of motion to a greater degree.

Here are some of the progressions that the Dvrt System covers (from easiest to more advanced)

 

 

Connect The Feet, Glutes, Core and Shoulders Together

 

Tall Kneeling Around The World: best done slow and controlled with staying upright. It really opens up the shoulders and thoracic area. Hamstrings and glutes play major role here to stabilise through the lower body by pushing the toes into the ground.

 

Half Kneeling Around The World: lateral stability is challenged more in half kneeling as well as thoracic mobility when performing this lift/chop type of movement

 

Front Loaded Rotation: I included this to show how to do the pivoting action with the feet and brace the core when rotating through the HIPS!

 

Around The World: Start slowly to control the motion. As @joshhenkindvrt says Move Your Body Around The Bag not the Bag Around The Body! This exercise builds a reactive core meaning the stress changes on the core as we’re moving around.

 

Lateral Step Around The World: Frontal Plane movement with a Hip Hinge as doing the Lift/Chop

 

Cyclone: Stresses the core more by constantly stopping and restarting again (Reactiveness). The foot work needs to be on point too.

Rotational exercises like these open up to more dynamic training where feet, glutes, core all work together as one to be more fluid and strong at the same time.

 

 

Let me know if you would try these? 

Greg Perlaki / Master Trainer

Categories: Blog