Sandbag in 6 Degrees of Freedom

We don’t move robotically through one plane at a time.  Human movement is a complex weaving of movement through different planes and on different axes.  One of the flagship programs of Circular Strength Training®, FlowFit, is built on the premise of taking the body through a circuit which hits each of these planes in a given sequence.  The combination of this emphasis on multi-planar movement, mixed with attention to the principles of Intuitive Training, results in a surprisingly effective manipulation of the neuro-immuno-endocrine response.  Often recognized as the runner’s high, it has profound implications on our overall health.  For reference, here are the 6 Degrees of Freedom:

Heaving - movement in the vertical plane (up and down)
Surging - movement in the sagittal plane (front and back)
Swaying - movement in the frontal plane (lateral or side-to-side)
Yawing - movement in the transverse plane (twisting around a central axis)
Pitching - tilting in the sagittal plane (rolling forward or backward)
Rolling - tilting laterally (bending to the side)

Although this approach was first made popular through a bodyweight program, FlowFit, it can be applied to any number of training tools.  For the past few weeks I have been working with a  routine that I put together using a Josh Henkin sandbag which takes me through the 6 Degrees.  The interesting thing about this method, is that as you go through the routine you may feel like the intensity isn’t that high, because you are constantly switching from one plane to the next, but when you finish your are toasted.  Right now I am doing 4 rounds of 3 circuits and reducing the rest period between each round with every cycle through.  I am down to a brutal 15 seconds rest.

Here is a look at the circuit.  I’ve included subtitles to help point out the various degrees of freedom.

Comments

[Kevin Dougherty]

This is one great program from the oft-generous Coach Adam Steer. The description of the exercises easily assists one in understanding the six degrees of freedom. Thank You, Coach Steer for yet another great program.