Walking Double KB Samson Lunge (and its progressions) is one of the best moves for mobile hip flexors and hamstrings, strong butt, stable core, strong upper back, healthy shoulders and killer posture.
Whether you are doing the full double kettlebell version or any of the progressions, these are the technique 'musts':
1) Make looong steps. Longer than standard walking lunge. As long as you can go without leaning forward and while still being able to stand up with control. This will ensure you are using your glutes, stretching your hips and keeping your knees safe.
2) stay upright. This is crucial. Even if you aren't holding weights over your head, maintaining a vertical torso engages your glutes (instead of just your quads), opens your hips and makes you stronger over time.
3) keep your feet parallel to each other. I.e. Do not walk duck-footed. This keeps your balance muscle (gluteus medius) engaged, and protects your knees from injury. Keep your back foot parallel and don't let the heel collapse inwards.
4) go to full depth if possible. Touch the knee to the ground. The more full your range of motion is in this movement, the stronger you will be overall.
Is showing adherence to all of the above. Well done, Audrey!
Coach said he thought by the end of six weeks I would do these at 85. The problem is we don't have 85 pound kettlebells. Six on each leg with 70, the heaviest the gym has. #weirdshitimgoodat#lunges#russianlunges#banded @fenomironeater @eastcoastgoldwl @thebarbellsyndicate @bmcd83 @phillysab
If you want to be fast and you have never been naturally fast, you have to do something different than everyone else...and different than you have ever done before...something out of the ordinary! Growing up I was a strong, skilled hockey player but I was slow. Through some very difficult but very effective methods, I turned that weakness into a strength. I am proud to say that by the end of my pro career, I was "one of the fast guys"! I am in Phx for the summer working with elite athletes if you want to train in person. Otherwise, I am available for Skype training anywhere in the world. Let me know and let's turn those weaknesses into strengths!