The Innovations Keep Coming

One thing I can not stand is a program or coach that simply shows new exercise after new exercise for the sake of doing something different rather than having purpose. People that often attend our workshops and certifications are shocked by the amount of exercises you can perform with our Ultimate Sandbag. The difference is that we have to take people through our progressions and teach them why they are doing different movements so that their is purpose behind their training and the training of their clients.

One such example is the "Cyclone" lift. The Cyclone is a combination drill that integrates components of the rotational deadlift and around the world drills to create a movement that builds the entire core of the body in very unique ways.

Very few core drills start the lifter in a position of rotation. This is a demanding position because the body can not use its normal dominant stance. Such a position also requires that the lifter be very efficient in their movement to create and absorb the forces of the lift correctly and safely.

The large range of motion that occurs with the Cyclone makes it a functional drill for just about anyone and an absolute necessity for athletes and weekend warriors alike. The benefits are:

1. Explosive hip power in new ranges of motion that aren't trained in standard cleans, snatches, swings, or chops.

2. A powerful core that can not only produce a great deal of force, but resist force as well.

3. Because it trains both the glutes, hamstrings, low back, abdominals, and muscles of the upper body we are truly getting an all round core drill. Very few exercises can train the entire pelvis and spine structures at one time.

However, just as with any exercise there are a few cautions. Firstly, is that one needs to be very proficient in both the around the world and rotational deadlift exercises. I would suggest spending time on half moon snatch and shoveling as well.

Size of the sandbag plays a big role. Smaller sized sandbags make it easier to maneuver through this movement, but our bigger ones make this a power house. A really easy way to use the bigger sandbags and make that progression is to change from sand to a lighter material for the filler bags. This gives you time to adjust to the different size and also slowly progress to higher weights.

Check out the Cyclone below!!

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