BYE BYE BUTT WINK

Just last week after a long stint of cold weather the sun broke through and gave us some warmth. Unlike the northern parts of Australia, Melbourne takes that little bit longer for the weather to warm up.  That in mind we grabbed a few Ultimate Sandbags and hit the outdoors for few training workout videos.  

At the time of filming I didn't realise until editing the footage that my body was producing quiet a bit of feedback.  Feedback that is so common when it comes to squatting we don't realise until we see it or someone picks it up.

THE BUTT WINK!
 

A few weeks ago Josh wrote a blog (read more here) about the butt wink, what it is and how it comes about.  So many theories of why it happens, I wanted to show you how I was able to fix it in one simple movement.

You see as suggested when the pelvis and core muscles that surround the pelvis disengage we find the creation of the tilt.  Engaging the surrounding core muscles stabilises the pelvis and therefore BYE BYE WINK.  

Try it out and let us know how it feels.

For more details on our up and coming DVRT workshop in Sydney check out www.ultimatesandbags.com.au 

Until next time, train safe

Cam Ward
DVRT Ultimate Sandbag Master Instructor

Common questions about the Ultimate Sandbag

When Josh Henkin designed the Ultimate Sandbag he did so with a very specific purpose in mind. That meant giving people a lot of options, but also caused many questions. So, let's address some of the most common questions about our Ultimate Sandbags....

Q: Where do I get sand and what type?

A: We send the Ultimate Sandbag (USB) unloaded to save on postage costs. That is because if you go to your local hardware store you can get a 20 kilogram bag of sand for around $7.00 - $10.00.  What type?  We recommend kids play sand as the most common sand available. 

Q: How heavy do I make my Ultimate Sandbag?

A: Each size of Ultimate Sandbag has a very specific use in mind, so we always recommend on error on lighter. For example...

Size of Ultimate Sandbag Beginner Intermediate Advanced

Core 4-5 kg 6-7 kg 9kg

Power 9 kg 14 kg 18 kg

Strength 18 kg 23 kg 28 kg

Burley 36 kg 45 kg 55 kg

You will see bigger jumps on bigger Ultimate Sandbags but we recommend you get our FREE e-book HERE to see how we use each size and some of our favorite exercises. 

Q: How come the USB doesn't use 5 kilo filler bags?

A: Part of the job of the filler bag (the filler inside the shell that holds the sand) is to not only hold the weight, but to also give some dimension to the USB. Five kilo weights seem great until you use them. They not only flop around in your USB, but they also feel like bricks taking away some of the best aspects of the USB. That is why we have the DVRT system so that you can learn how to make the same weight feel heavier or lighter for an exercise without changing the weight of the USB at all.

Getting started with the Ultimate Sandbag TM

·Make sure to use dry sand (all purpose or play sand is best) or other filling implements such as rice.  These can be found at most hardware stores.  Do not use abrasive materials (rocks, stones, weights, wood, etc)

The small filler bags should be filled to no more than 2/3 full, which is about 7kg or 15lb. Large filler bags should be filled to no more than ½ way, which is about 18kg or 40lb.  Do not over fill your filler bags.

After you have filled your filler bag to the desired weight, seal the first layer of Velcro then press all the air out of the bag and continue to seal and then close the filler bag.

You can use one or both filler bags. If using both, we recommend filling one slightly less than the other.

Shake the filler bag so the weight is relatively even throughout the filler bag.

Place filler bag(s) into the shell Velcro side down. If using both filler bags, place them with opposing sides stacked upon one another.

We recommend using the minimum load weights (4.5kg or 10lb small filler bags and 11kg or 25lb large filler bag) when beginning your sandbag training.

Refer to your instructional DVD and training booklet for more details on how to fill and use your Ultimate Sandbag.

 **As with all exercise programs, you should get your doctor’s approval before beginning**

Actions that will void your warranty:

Slamming of the Ultimate Sandbag

Throwing of the Ultimate Sandbag

Dragging on concrete or rough surfaces

Swinging the Ultimate Sandbag by outer handles or end flaps

Grabbing onto the end flaps versus not rolling them into the Ultimate Sandbag as intended

Exceeding 29kg or 60lb while using the suitcase handle

Excessive loading of the Ultimate Sandbag

Using abrasive materials such as gravel in the filler

Pouring sand directly into the outer shell

Maintenance of your Ultimate Sandbag TM

The Ultimate Sandbag can be wiped down with any anti-bacterial wipes either during your set or between workouts.

Depending upon level of use, once a month we recommend you clean out your Ultimate Sandbag and re-organise the fillers.

Make sure to keep the weight in your Ultimate Sandbag evenly dispersed.

There is an Ultimate Sandbag TM 365 day warranty on ALL Ultimate Sandbag products.  Please refer to our website www.ultimatesandbags.com.au for more details on our warranty and other policies.

Our Guarantee: We stand behind all our Ultimate Sandbag products and ask if you have any questions or issues to contact us on 0413 359 672. We will get back to you within 24 hours.

These are some of the most common questions, but feel free to write us at info@ultimatesandbags.com.au or please check out our website HERE.  Our website is constantly being updated so continue to check in.

MORE IMPORTANT THAN NOT GIVING UP

Never give up

Working in the fitness industry, as a lot of fitness professionals will know it can be a life changing experience for our clients and on the flip side and extremely rewarding position for us.  You get excited when you see your clients achieve and reach mile stones and you definitely feel for them when....it just doesn't work out for them on the day.  

We've all heard the phrase, "you need to get back on the horse". Well when we have a set back in life sometimes it's not that easy.  We can push and push and push our clients to give it another go but at the end of the day, it takes determination to 'never give up'.

Recently posted on the Ultimate Sandbag Fitness Facebook page was the above image our photographer captured of myself and a client training in the 4EVERfitness training studio.  To the naked eye this image is of a coach and his client completing an Ultimate Sandbag front loaded squat, but here's where an image can mean so much more.

Born with a congenital orthopaedic issue where his femur or thigh bones are internally rotated or both of his knees face inwards. Specialists said to him as a little boy the option of surgery would mean breaking his hip, resetting and being wheel chair bound for 12 months with the potential oflearning to walk again.  Opting out as a young boy he played high level cricket and followed his passion basketball.  Knocking his knees together when running and riding, he was not able to perform at his best, let alone knee pain and tightness through his pelvic muscles was never ending.

As time when on he learned to deal and adapt with his issue and for years as a young adult would train himself at home on a multi function weight machine.  I approached him a little over 12 months ago and asked how his training was progressing. To my surprise he said, “Great, I have been maxing out my machine for 12 months”. “WHAT” I replied.  I was shocked to hear he had stayed at the same weight for this long.  He went on to tell me he would love to run but it caused him pain and as his weight training didn’t cause him grief he wanted to continue.  I could read in his face that he was frustrated and wanted change. He was stuck and didn’t know what to do.

So what did we do!

We set up a plan and introduced him to functional training. Being a DVRT Master instructor, I felt confident that using the DVRT system we could create some pretty amazing changes. Setting up a plan of progressions, identifying and addressing his specific issues we got to work. Did it work? Well here he is today and what a difference.

So what changed???

We started working on ..............

Wait! The real question is what HAS changed.  As you can see from the picture above this is Dan’s very first ½ marathon in 36 degree C temperatures, he’s completed a 10 day charity ride from Adelaide to Ocean Grove a little over 1000km and best thing yet is he has shot over his weight limit of 60lb in the Ultimate Sandbag Clean and Press Challenge knocking out 40 reps at 80lb in 5 minutes.

Writing this blog gives me goose bumps thinking of how far he has coming and the hurdles he has jumped to get him to where he is today.

The take home message here is have a vision, voice it and listen to your client.  We all get hooked up with the latest fads and crazes and forget to listen to number one.....the clients goal. 

What DVRT Ultimate Sandbag Training has given me is a great possibility of leading my clients down a path of success. An ability to more accurately and effectively identify their needs and address them. Having great will is part of the equation, having the right know how is the other! 

Until next time train safe and with purpose.

Cam Ward

DVRT Ultimate Sandbags Master Instructor

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