ViPR’s versatility is vast when it comes to movement drills – it’s all part of the joy of using ViPR for Loaded Movement Training. Stephen Tongue, Head of ViPR education, lays out his top five ViPR moves and how to coach them.
There are certain ViPR moves that will always be ‘go to’ drills for functional training. It could be that the moves in question are unique to ViPR; it could be that the moves are so beneficial it would be rude not to include them; or it could be that they just look and feel amazing to perform so they just have to be done. For a variety of reasons, which will be explored below, these are the top five ViPR moves that you just can’t ignore when you train with the tube.
1. ViPR halo
The halo is not a new exercise and it is performed with a variety of tools. For some reason though, it just feels so good with ViPR. I think it’s partly the way the handles are perfectly spaced to perform the movement effortlessly without strain on the wrist and partly down to
the perfect balance of the long tube and how the ends seem to rhythmically flick around your head and shoulders with ease.
What it’s good for
I often use this move as part of a warm-up. If I’m feeling stiff, it has a way of gently restoring mobility into my spine and shoulder girdle, activating the hips and feet and waking up the core. It’s a great all rounder that starts putting me in the mood to push out a meaningful
workout.
How to coach it
When I’m teaching this movement to a client who hasn’t done it before, I find it effective to start with really small circles just around the head. Starting small like this is easier to grasp and it allows you to feel the rhythm and timing of the movement. The next step would be to
increase the halo from the stomach to around and behind the shoulders. At this point, I would also coach in a pivot of the heel, which encourages the hips to be involved in the movement and reduces risk of jarring in the back (important for clients with a low back history). Finally, go large and start the halo from below the knees and all the way around the back of the shoulders. Keep encouraging the feet to pivot and the hips to swing to get all major joints involved. This sequential approach from small to large can be part of a warm-up or done with heavier loads for a good, progressive power workout.
2. Thread the needle
This variation on a swing is unique to ViPR and a very effective way to teach healthy hinge mechanics due to one hand being higher than the other, encouraging an upright posture and long spine.
What it’s good for
This exercise is great for developing more explosive hamstrings and strengthening the lower back muscles safely. Variations in footprint and handprint patterns can help you target different areas of the hamstrings and posterior chain in general.
How to coach it
Keeping a neutral hold on the ViPR handles is great for encouraging good posture. Teach this sideways on to a mirror to reinforce what a positive hinge posture looks like. Progress and challenge this movement by changing the positions of the feet to target various hamstring muscle fibres.
3. ViPR shovel drill
This exercise began as a variation on movement patterns that mimicked shovelling earth. This particular variation on the theme flowed so well and felt so good that it became an instant classic ViPR drill. The shovel drill finds its way into nearly all of my ViPR workouts just for the feel-good factor.
What it’s good for
Done with a light load, this promotes thoracic rotation for someone who has a tight back. Medium loads can be great for training shoulder stabilisation and heavy loads are great for power development of the core. I will also use this drill to raise heart rate for a cardiovascular
effect by introducing quick stepping with the feet to match the swing of ViPR.
How to coach it
This is definitely a drill that should be taught in stages. I usually coach this by first introducing the start and finish positions. From there, I teach the path of motion of ViPR before layering in the subtleties of the movement, such as the pelvic weight shift from left to right and the deceleration of torso rotation as you brake ViPR’s momentum above the head.
4. ViPR shift
A shift is defined as moving ViPR horizontally through the field of gravity. This creates a lot of effort, particularly in long lever positions, to prevent ViPR from dropping vertically. The Shift Movement Series just does not feel the same with any other tool and is unique to ViPR.
What it’s good for
This drill is great for teaching whole-body stabilisation. The further ViPR is shifted away from the mid-line, the harder the muscles on the furthest side of the body have to work to maintain its horizontal positioning. It is particularly effective for frontal plane stability in the spine and
pelvis, and important for anyone who wants a dynamically strong core and stable spine.
How to coach it
Train ViPR to travel in one direction and the pelvis to travel in the opposite direction. The further ViPR and the pelvis travel apart, the harder the core must work to stabilise. Use a mirror or video feedback to coach pelvic position, which should remain level without tilting for
effective stabilisation.
5. ViPR ice skater
Ice skaters or lateral bounds are not at all unique to ViPR and can be performed with just bodyweight or any number of loading tools. What is great about performing this movement with ViPR is the variations that ViPR can bring to the table with different holds, handprints and footprints. Ice skaters suddenly get more fun, functional and/or challenging.
What it’s good for
This is a power movement by nature but can be scaled up or down to be suitable for any level. It is a great way to develop agility, speed and athleticism in general. Expect to feel glutes working hard!
How to coach it
The most common technique fault is performing the movement with a rounded spine hunched forwards. Train the spine to stay long and flat looking; this can be helped by encouraging ViPR to be held in a higher position, such as waist or chest height. For athletes who can maintain a good spine position, train them to push ViPR low and wide to help develop hip and core power.
Summary
If you can get hands on with ViPR, these are simply must-have moves. Take time to try them, explore variations of them and recognise what and whom they may benefit. They’re fun, they’re effective and they should not be ignored. Try them, coach them, love them.
Stephen Tongue is head of education for ViPR and was first introduced to and trained on
ViPR by inventor Michol Dalcourt back in 2011. Stephen’s passion for movement training and success as a freelance personal trainer and presenter led to him joining the ViPR master trainer team at FitPro back in 2013. Stephen has remained a part of the team until this day, as well as picking up master trainer positions with other big fitness brands such as TRX, PowerPlate and MyZone. Stephen has regularly created content throughout his career for national and industry magazines, news bulletins, blogs and social media. His enthusiasm for ViPR training throughout his career has always kept him close to FitPro and he is instrumental in ViPR’s progress and vision.