Monster Walks Are You Even Doing Them Right

Рет қаралды 19,780

Rehab-U Movement & Performance Therapy

Күн бұрын

Are Monster walks going to fix your weak glutes?
Monster walks, band walks, band shuffles…these plague Instagram and Facebook as a quick fix to activate or even strengthen the glute med. Stop putting bands between the knees for everything! Knees cave in on squats? Bands. Activate the glute med? Bands.
For many years now there has been a lot of talk about gluteal “inhibition” and its contribution to bad hip mechanics in squats, lunges, jumping and a myriad of other lower extremity movements.
“Squat Therapy” for the glute med typically involves throwing a band around the knees. Working the booty for Instagram locker room pics also typically involves monster walks, band walks, band shuffles and the likes, which confuses me. While I’ll admit you get a nice burn in the glutes, a well-developed glute med is typically not what you’re aiming for in a booty selfie. Anyway, that’s a whole other can of worms.
We will agree that monster walks, band walks, band shuffles and the likes are typically utilized with the intention of strengthening the glutes to stabilize and strengthen the hip, yes? The common thinking is that we’re trying to create better abduction and external rotation strength. We want this to transfer to dynamic movement, like for example, squats. Fair enough…
ACTIVATION AND AWARENESS
“Awareness is the greatest agent for change.” -Eckhart Tolle
From a rehab perspective, there can be many reasons for wanting to activate a muscle:
Joint injuries may cause arthrogenic muscle inhibition, inhibiting the muscles that cross the joint to protect it
Adaptation to pain may involve a redistribution of activity within muscles to preferentially activate muscle fibers with different angles and attachments and inhibit others
Immobilization can lead to decreased muscle activation
Tendinopathy can lead to cortical inhibition
From a training perspective, we usually use activation exercises to improve mind-muscle connection. Admittedly, many people have bad mind-muscle connection with their glutes, and not just the glute med.
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Want to pick my brain? Drop your questions in a comment

Пікірлер: 28

@Thekettlebelldude 7 ай бұрын

Such an amazing explanation and argument for wrapping the bands around the feet. Thank you 🙏🏼

@rehab-umovementperformance 7 ай бұрын

You are welcome! Happy it could help 😉💪

@chrisk9613 2 ай бұрын

It also eliminates the discomfort of the band rolling up and pulling on leg hair

@rehab-umovementperformance Ай бұрын

Hahaha definitely does! You would know that better than I would ;)

@hollycrofts3150 7 ай бұрын

this is what my PT recommended!!! best video on this topic!!!

@rehab-umovementperformance 7 ай бұрын

Thanks, happy you enjoyed the video and hope you are on the road to recovery 😊

@timshel011 Жыл бұрын

I wholeheartedly agree !!!

@rehab-umovementperformance Жыл бұрын

🫶

@terrancemckeon8696 Ай бұрын

I find putting one just below the patella(at patella tendon) AND one at ankles or feet is great. the band at the patella tendon area brings in an IR force thus ER required to resist it. try it there, if it is above the knee I agree it does not do as good a job but feet and below patella really gets the ER torque going.

@rehab-umovementperformance Ай бұрын

@@terrancemckeon8696 100% agree that ER torque is great. Regarding the bands some of the studies showed that the TFL is sollicited with bands at the knees and feet so 1) if the glute med is what we are trying to target, feet is better and 2) the band at the feet helps target hip abduction, which is an important deficit in knee issue + brings focus to foot stability (another important aspect). Again, I'm not saying bands placed otherwise is always "wrong", just that there are other potential areas to consider based on what exactly we want to target :)

@MatsErikPistol 5 ай бұрын

I will apply this today at my gym session.

@rehab-umovementperformance 5 ай бұрын

Nice! Let us know how you go :)

@MatsErikPistol 5 ай бұрын

@@rehab-umovementperformance It felt good. I used three variations, toes in, toes out and toes forward, always with the band at the feet. That should challenge many of my hip muscles. I try to strengthen those. Thks.

@rehab-umovementperformance 5 ай бұрын

@@MatsErikPistol Awesome! Thanks for sharing your thoughts!

@OcchiVerdissimo 22 күн бұрын

Your phraseology is confusing. The band is not BETWEEN the knees, ankles, or feet. It is AROUND the knees, ankles, and feet. Otherwise, great video!

@russellperry6155 9 ай бұрын

It makes much sense 😅

@SoftwareDownloadSuccessful 6 ай бұрын

"That pisses me off too"😂😂

@rehab-umovementperformance 6 ай бұрын

😅

@szechengsherkhoo8860 10 ай бұрын

What about wrap the band around the thighs, not on d knees? Look forward to hear from you… thank you

@rehab-umovementperformance 10 ай бұрын

Good question! The effects would potentially be similar to having it around the knees. What some studies have shown is that if we want to avoid the TFL taking over, placing the band around the feet is the better option ;) Hope that helps!