Monster Walk
ID: 237
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- Exercise Types:
- Lower Hinge, Dynamic
- Contraindications:
- None
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- No
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Eye gaze is neutral — neither looking up nor cranking the neck down.
- 2. Keep the weight close to the body throughout the full range of motion.
- 3. Establish a stable base before adding any dynamic component.
Regression:
Reduce range of motion by using a rack pull or Romanian deadlift from blocks. Practise the hinge pattern with a dowel on the spine before loading.
Progression:
Introduce a pause at the bottom for 2 seconds to eliminate elastic rebound and increase time under tension.
Common Problems:
Rising onto the toes during the hinge — reinforce flat foot contact and hip push-back before knee bend.