Love these videos! Thanks so much for taking the time to go over common exercises...Chase (?)- your ability to blink only once in 4 minutes is impressive...don't lose that intensly focused stare, felt like you were staring into the depths of my soul. That's a new level of personal coaching within RU-vid 😂!
This was a knowledge bomb for me. I've ALWAYS done these with a heavy resistance band, with my feet turned out. This is the reason I have had extremely tight tip flexors and hip pain.
I never thought I’d get the belly laughs from a video like this. Thank you Chase for making my day. My four year old is so confused why I’m laughing so hard right now.
Hinge at hips, knees out (don't let them collapse inwards), key point of the video is to also not let your ankles collapse either. Make sure your foot stays straight and doesn't turn, or collapse as you step.
I have SI joint pain since 2 years. Since 1 month i m doing lateral walks but wasn't feeling anything. Today I corrected my feet position and boom!! My glutes were on fire and also felt great relief in my si joint pain.
This is really confusing. The first rule of teaching is ‘never demonstrate the wrong way to do something’ That immediately offers the student a choice of two ways to do something and 50% will do it the wrong way!
so is it ok to have the band on the ankles because that's what my physio said? Also, i feel it in my thighs not my hips where I should be feeling it :(
That tip about outward turned feet was really interesting. I have been told countless times that in order to target the glutes in exercises (sumo squat for example) I should turn my feet outward slightly. Is this not true? When are outward turned feet effective?
April Izzard i think it’s because of the direction of the movement (left/right), doing sumo squats the movement is up/down muscles are working differently
Excellent question! Turning the feet out alone will not change the muscle activation, but it can alter the direction of force being applied which WILL change the muscles being worked. In a squat or sumo squat, I do not cue the feet out in order to target the glutes, but "screwing" the feet into the ground (pressing them outward like you were standing on a sheet of paper and trying to rip it apart) will turn on the glutes because they are the primary muscles responsible for that movement (hip external rotation). In this exercise, it is a different movement at the hip (abduction). once the feet get turned out the hip is already externally rotated so the glutes are in a shortened position and the hip flexor is now in position to take over the workload. Hope this answer helped clear that up!
I have been taught to place the band near my ankles and walk straight like a zombie without bending my knees. But I realised I was getting extreme knee pain while walking. Am I doing it wrong? Please clarify
I did these in PT and they hurt my back so bad. My therapist wasn't paying any attention to me or helping me correct myself, this is why I hate PT and why I stopped going
@coachpjnestler Question: for the backwards and forward monster walk, I've seen some videos where people bring their legs back together each step before stepping out again while others just step straight back/forward. Which is the proper way or are there benefits to each and if so what are they?
Why such tiny range of movement? When I do these it feels like if I bring the feet closer together each time and then take a large side step it is working a larger range of motion than the little 6" shuffle shown in this video. No?
If you bring your feet all the way together you lose tension on the band and therefore the muscles are not under tension the whole time, unless you have smaller bands. In my experience as people try to step really far they end up compensating by turning the foot out or leaning the upper body. As long as everything else stays locked in correctly from a biomechanical standpoint then it's ok to take a bigger step, but I wouldn't go too big as I've seen that go to crap more often than not.
