By Steve “Coach Fury” Holiner
DVRT Master Chief, Senior RKC, OS Instructor, MFF Rad Dad
Hey buddy, Let’s talk about the dreaded DVRT Ultimate Sandbag Training Clean and Press Test. Yup, it’s a bitch.
Hey buddy, Let’s talk about the dreaded DVRT Ultimate Sandbag Training Clean and Press Test. Yup, it’s a bitch.
But it’s also completely doable if you train properly for it. Having tested many folks at this point, I’ve seen a big number of common flaws that cost people the win on cert day. What’s the biggest flaw?
Not getting the float on the Clean to Fist.
Float?
Yeah, Ultimate Sandbag Training (USB) cleans fall in the “ballistic” category. We need to generate enough force to propel the USB off of the floor high enough to get our fists underneath it.
Where does the float drive from? Your legs, hips and ass. The Ultimate Sandbag Training Clean to Fist has similar properties to the beloved Kettlebell Swing. It is even more similar to the single rep KB Dead Swing which starts from the floor every rep. We hike the bell back, snap into our plank, make the KB float and then reverse the motion back to the starting position.
There are 3 key differences between a Swing and the USB.
-We don’t hike the Ultimate Sandbag. It starts on top of our feet.
-Our feet will be narrower (more hip width, than shoulder).
-We are projecting the USB up, close to the body, and not forward.
On the flipside, there are 3 key similarities between the Swing and the USB.
-Power is generated by driving the feet hard through the floor using your hips, legs and ass. -----Push that floor down, find your plank and find it fast!
-We do not use our arms or backs to pull the Ultimate Sandbag up. In kettlebell land, the arms do what we call “taming the arc.” The path or “arc” of the kettlebell in the swing is determined by the length of the extended arm. In the DVRT Clean to Fist, the arms guide the USB vertically close to the body. Guide is the key word here. Not pull, yank, or muscle.
-We decelerate the eccentric phase (think backswing) so it lands softly back to the starting position.
Now once you nail your float, you simply have to get your fist underneath. This will be way smoother and easier when your arms aren’t tensed from yanking the USB up. Keep your elbows high and then scoop your fist underneath as the USB hits the right height. This will save you a ton of wasted energy and keep you fresher for those last 10-15 critical reps. Every try to do more pullups after you hang from the bar between several reps. How’s that usually work out for you? It’s the same with the Clean to Fist. Make each rep crisp, light and efficient.
How do we get there?
Well depending on how much work you need here are a few things to try.
Deadlift a heavier USB and/or alter the holding position or foot position (ex. Front loaded Good Mornings, Sprinter Stance DLs).
-We do not use our arms or backs to pull the Ultimate Sandbag up. In kettlebell land, the arms do what we call “taming the arc.” The path or “arc” of the kettlebell in the swing is determined by the length of the extended arm. In the DVRT Clean to Fist, the arms guide the USB vertically close to the body. Guide is the key word here. Not pull, yank, or muscle.
-We decelerate the eccentric phase (think backswing) so it lands softly back to the starting position.
Now once you nail your float, you simply have to get your fist underneath. This will be way smoother and easier when your arms aren’t tensed from yanking the USB up. Keep your elbows high and then scoop your fist underneath as the USB hits the right height. This will save you a ton of wasted energy and keep you fresher for those last 10-15 critical reps. Every try to do more pullups after you hang from the bar between several reps. How’s that usually work out for you? It’s the same with the Clean to Fist. Make each rep crisp, light and efficient.
How do we get there?
Well depending on how much work you need here are a few things to try.
Deadlift a heavier USB and/or alter the holding position or foot position (ex. Front loaded Good Mornings, Sprinter Stance DLs).
Front Loaded Good Mornings are a powerful exercise to developing more core stability and power through the hips.
High Pull with an appropriate weight that allows you to generate enough force/float and then go heavier.
Ideally, you would train to the point of using a heavier USB for High Pulls than your Clean and Press Test weight. Nail high pulls heavier than test weight and watch how easy it becomes to drive your test USB into the air and scoop your fists underneath.
Nail the float. Nail the Clean to Fist. Nail the Clean and Press Test.
Stay tuned for more tips!
-Fury out
Steve “Coach Fury” Holiner’s superhero headquarters is Mark Fisher Fitness in NYC. Fury’s a DVRT Master Chief Instructor, Senior RKC, and an Original Strength. He is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury IG @furyinc and Twitter @coachfury for more info.
Ideally, you would train to the point of using a heavier USB for High Pulls than your Clean and Press Test weight. Nail high pulls heavier than test weight and watch how easy it becomes to drive your test USB into the air and scoop your fists underneath.
Nail the float. Nail the Clean to Fist. Nail the Clean and Press Test.
Stay tuned for more tips!
-Fury out
Steve “Coach Fury” Holiner’s superhero headquarters is Mark Fisher Fitness in NYC. Fury’s a DVRT Master Chief Instructor, Senior RKC, and an Original Strength. He is available for classes, semi-privates, instructor training and programming at MFF. He also has availability for private training at Catalyst S.P.O.R.T. Check out www.coachfury.com, facebook.com/coachfury IG @furyinc and Twitter @coachfury for more info.
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