Exercise Tutorial


Explore different types of exercise and exercise modalities ranging from basic bodyweight exercises, functional exercises, to complex compound exercises, and movement patterns.

Four Core Bag Exercises


Exercise education with Tommy Matthews Hello and welcome to this workout of the week my name is Tommy Matthews, and we’ve got our trainer here Sandra. Today we’re going to be looking at the core bag[1]. We’re going to do a nice little workout with a core bag by using a variety of different exercises.

First of all, the bag itself — a soft training tool which is easy to utilize for a variety of different training exercises and training outcomes. [It has] a lot different handles, different grip positions, we can use it for complex movements, we can use it for compound exercises, we can use in circuit base situations, and group work out [training], so it’s very very versatile. Because the soft nature, it’s not intimidating to our clients so we can basically get people moving very very quickly with this, it’s easy to teach complex exercises, so a really good [functional training piece of exercise equipment]. It could be used outdoors, in the studio, in your functional training zone, wherever you want, so great piece [of equipment] to work with functional exercises.

Core Bag Clean


So the exercises were gonna look at today; the first one is a nice complex movement called The Clean. So Sandra is going to take the bag set up in a position on the floor, she’s gonna pull the bag up hi, and then bringing over into the rack position, into the clean. She’s gonna catch the bag and roll it back down to the floor. Every time she’s going to extend her hips as she cleans the bag to the rack position. Okay, so that’s a complex movement you may have seen that being done with the barbell before, quite challenging with the barbell — with a core bag, really easy just to pick up and learn. So give that exercise a go [core bag clean]. So that’s the first excise, The Clean.

Core Bag Back Squat


The second exercise is a Back Squat, sit the bag on the back, let it actually pull you down so your elbows come forwards, performing a full back squat, going to a full range of motion, whilst maintaining a nice neutral lumbar spine as a stand-up you always want to be thinking about extending your hips to full extension. So, that’s the second exercise.

Core Bag Lateral Bound with Reach


After the back squat, what we’re gonna come into a bounding movement, this is a lateral bounding movement, whilst reaching the bag. So, [the third exercise is the] Lateral Bound with Reach, we can use the functional compass on the floor here as well, so we can integrate [this lateral bound with reach exercise] with the floor. We’re gonna bound from side to side focusing on actually aiming to touch [the] foot to outer section of the functional compass. Perfect. As we bound you can see Sandra’s doing two options here, either planting the foot to the floor, which is slightly easier, or the more demanding option, balancing with no planting and foot. Okay, set a distance so you can have a distance the roughly around a meter if you don’t have a functional compass and then get the client abound from side to side.

Core Bag Fireman’s Pick Up with Alternating Press


The final [fourth] exercise is a Fireman’s Pick Up with Alternating Press, taking the bag to the floor, gripping the bag, sticking it onto the shoulders, pressing above the head, taking it down to the opposite side, back to the floor, up to the left hand side now, up above the head, back down to the floor, up to the right hand side, press, down, [then back] up. So it [she] is constantly alternating the bag from side to side. That’s a Fireman’s Pick Up with alternating Press.

There [is your] four exercises, all you gonna do is perform 10 repetitions of each exercise combine them together into the circuit, have sixty seconds rest, and complete four rounds, and that’s your workout the week with the core bag.

1. Matthews, Tommy. “Functional Training Workout of the Week Corebag.” YouTube. Functional Training by Escape Fitness, 30 Oct. 2014. Web. 25 Sept. 2014.


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Core Bag Exercise


This video, provided my Escape Fitnes LTD., demonstrates one of many exercises you can include in your total body workout plan. This video is narrated as the trainer (Sandra) performs four different exercises using the Core Bag manufactured by Escape Fitness. The Clean, Back Squat, Lateral Bound with Reach, and the Fireman’s Pick-Up with Alternating press are examples of functional training exercises used by personal trainers and group training instructors to help people understand the connected nature of musculature, bone and structural integrity, fluidity, and movement efficiency during exercise. Each of the four exercises require concentration as they are all compound movements, meaning that you will utilize your entire body (multi-joint) to leverage your limbs and core to accomplish each exercise. We will describe, in detail, the clean and back squat exercises below.

How to Perform the Clean


The Clean is traditionally thought of as an Olympic lift because it is traditionally accomplished using a barbell and plate free weight. However, the Clean can be modified in many ways using a variety of tools and modified pieces of equipment. The clean is a complex exercise. It is best to think of each exercise based on it’s most effective and efficient technique. The clean involves the set up, explosive execution, and controlled return to the floor (finish), regardless of the type of equipment used to perform the clean (dumbbells, kettle bells, barbell with free weight plates, sand bags, etc., or as demonstrated in this video — the Core Bag).

The set up or preparation for the clean requires that you stand with feet in contact with the floor, shoulder’s width apart (or slightly wider if more comfortable), extend the chest creating thoracic extension with a neutral neck, lower the hips down and back, take possession of the provided handles with arm sin a straight position. The controlled and explosive execution of the exercise is accomplished by tightening the gluteal muscles and engaging the muscles of the entire core, then creating or generating force driven by the gluteal muscles, legs, core, and hips that drives the pull transferring force generated as described to the shoulders forcing the lower body to work with the upper body to pull the load from the floor. At this point the force generated beginning with the lower body and core will transfer to the shoulders and arms allowing you to shrug the bar all the way up top the shoulder level, flexing the elbows, pulling the bar close up near the body allowing you to position your body under the load, repositioning the load to the arms and shoulders while in a squat position, then exploding from the controlled squat position to a standing position. This is the top of the clean. The load should be security supported by your entire body, hips slightly forward, with the load balanced. To finish the exercise, you simply reverse the movements described above and demonstrated in the video to return the load (resistance, in this case the Core Bag) to the hips, then squatting to lower the load, extending the elbow, to release the load back to the floor.

How to Perform the Back Squat


The set up for the back squat is similar to most standing compound movements or exercises. Your feet should be placed at a distance comfortable to you that will allow your to squat or sit down at the fullest range of motion with any limitations you might have. Your core will be tight, the hips will be slightly flexed, the spine will maintain a neutral position (including the neck), the load will be placed up on the back below the vertebrae of the neck supported by your upper back muscles called the trapezius muscles. These muscles will be tight, along with the rest of your body.

You will stand with the load on your back, slowly flex the hips back and down while flexing the knees as if you would normally sit into a chair. Take a deep inhaled breath. The biggest difference between sitting in a chair and squatting is that there is nothing below you you to stop you from crashing to the floor! This is why the hips, gluteal muscles, hamstrings, adductors, entire posterior chain, and core must work together to stabilize the load during the movement of the back squat exercise. Your hips will lower to a depth that is comfortable to you, preferably the knees will be flexed under 90 degrees with a neutral spine and controlled flexion at the hip. When you reach a safe depth, maintain your spine and neck stability and neutral position, drive upward using your glutes, quadriceps, inner thighs, hamstrings, and drive your hips slightly forward as you reach the standing position. In the standing position, your entire body will be tight and your gluteal muscles will be contracted. Your core will be tight and your breathing will be labored. It is vital to breathe regularly as you pass from the bottom of the back squat to the standing position allowing forceful exhalation at the standing position. There are advanced breathing techniques utilized by powerlifters, bodybuilders, and strength athletes, but you should try to maintain control of your inhaled and exhaled air in time with the lowering and explosive phases of the back squat.

The safest position to take when considering the back squat as an exercise is to have a professional assess any level of disfunction may be present that could make a back squat a less effective or efficient exercise for you. An exercise professional can assess whether structural integrity at any of your joints or spine may compromise your ability to successfully utilize a back squat with a load. Practice squatting by simply sitting into a chair, sit, stand, repeat. If you are unable to maintain your balance or find that you fall into the chair, you feel uncomfortable maintaining a neutral spine position, or that your knees seem to press toward each other, it’s a great idea to seek out a qualified exercise professional to assess your body and possible muscular dysfunctions or challenges.

That said, the squat, or many versions of the squat are performed daily by most people who sit and stand. The back squat can be one of the most beneficial exercises in your exercise plan provided you are physically and mentally prepared to practice this exercise.

Core Bag Exercises


  1. Core Bag Clean
  2. Core Bag Back Squat
  3. Core Bag Lateral Bound with Reach
  4. Core Bag Fireman’s Pickup with Alternating Press

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exercise was last modified: September 24th, 2017 by Derek Curtice