Unheralded workout fortifies core, quadriceps, and hip muscles thoroughly.
🔥Looking for a badass workout that'll hit your back, core, shoulders, hips, and quads like a freight train? Say hello to the overhead duck walk - a brutal yet fantastic mobility drill perfect for warm-ups or standalone sessions.
This bad boy is not for the faint-hearted, but if you can conquer it, the rewards are a-freakin'-mazing! Here's why physical therapist W. Zach Smith of HIDEF Physical Therapy thinks so:
"You'll see increases in back strength, core strength, shoulder strength, and quad strength with this massive movement."
Sounds too good to be true? Well, it's not! Research on weight-carrying exercises like farmer walks and suitcase carries indicates that they boost spinal stability and the body's ability to handle load and strain.
But wait, there's more! The knee-over-toes aspect of the overhead duck walk doesn't just make it look fly - it also strengthens the knees!
So, are you ready to take on the challenge? Here's how to conquer it at home:
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The Art of the Overhead Duck Walk
- Grab a weight and assume a deep squat, with your feet wide, toes turned out, and knees pushed out for maximum depth.
- Lift the weight over your head.
- Strut forward, landing with your heels first, and repeat for 5-10 steps. Take a breather, and then repeat the move three times. Adjust the challenge to your own fitness levels.
Tips for Domination
To master the move, make sure you can sit comfortably in a deep squat. Hold onto a countertop if you need to maintain balance. Once you've nailed the deep squat, try overhead presses to gauge your upper body strength and mobility.
Start small and build up - very few folks will have the shoulder and back mobility to tackle this beast safely without injuring their rotator cuff. Follow these beginner steps and consult with a personal trainer or physio if you're still unsure.
In the world of a-holistic fitness, the overhead duck walk is the ultimate test. Go on, you know you want to try it!
- The overhead duck walk, a challenging yet rewarding mobility drill, can boost not only your back strength, core strength, shoulder strength, and quad strength but also your fitness and health-and-wellness.
- Remarkably, the science behind weight-carrying exercises such as farmer walks and suitcase carries suggests they enhance spinal stability and the body's capacity to manage load and strain, much like the overhead duck walk.
- Additionally, the knee-over-toes element of the overhead duck walk doesn't just add a stylish touch; it reinforces your knees and contributes to overall fitness-and-exercise and health-and-wellness.
