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There are always new trends in the exercise world.  And, some of them are a little more iconic than others.  The especially iconic ones tend to have some pretty great names, too.  And, while we could go on and on about some of these newer concepts, we also think it’d be worth it to get straight to the point: Monster Walks.  What are they, why should you be doing them, and how can you adapt them to suit your needs?  That’s what we’re going to be talking about today.  So, hop on board with the latest in goofy exercise trends that actually do a world of good.

Monster Walks: What Are They?

One reason why we called Monster Walks one of those “goofy” exercise trends in a way is because of 1) the name and 2) what they look like.  But, you should never judge a book by its cover, and likewise, you should never judge an exercise by its name or appearance.  Because, this exercise is fun, doable, and, most importantly, adaptable.  So, it could have a place in physical therapy routines and more.  But, what are Monster Walks exactly?

Basically, you walk like a monster.  Yes, that’s it.

There are a few different variations on the Monster Walks Exercise.  For example, you can walk in a sort of mummy-esque manner, with your arms out forward, and kicking your legs straight out as you walk, as though your joints are stuck from thousands of years in a coffin.  Or, you can do them in a baby-monster fashion, in a sort of squat as you shuffle around.  You can even stumble side-to-side like a zombie.  The Monster Walk possibilities are endless.

Monster Walks: How Do They Help?

Talk to most personal trainers and they’ll tell you that one muscle failure can lead to other muscle failures.  For example, if you hurt your ankle and you favor it for too long, you can end up causing muscle imbalance that goes up your legs, impacts your joints all the way up, and eventually causes a sore neck.  It’s a little weird how the body works, but it’s important to take care of every aspect of it.  So, Monster Walks aim to help strengthen various muscle groups, depending on the walk you do.  Certain form will strengthen the glutes, while others may help the hip extensors, abductors, rotators…you get the idea.  You can learn more about muscles and muscle supplements elsewhere on our website, too.

Since there are a few different ways to do Monster Walks, your needs may vary.  And, you should definitely talk with your personal trainer to see which method is going to be the best for you.  You also want to be careful to only perform Monster Walks if you are physically capable of doing so.  If you are suffering from an injury and you’re not sure that you can perform a Monster Walk, then it’s probably better to avoid it until you can get some personalized instruction on how to perform it properly.  That being said, let’s talk about some of the methods for doing this exercise.

Monster Walks With Band

If you’d heard about Monster Walks before you came to this page, we’re guessing that you’d heard of doing them with a resistance band.  Resistance bands aren’t anything new (and honestly, neither is a Monster Walk) but they’ve gotten more popular recently.  And, resistance bands can take just about any exercise you do to the next level.  However, their stretchy nature and multiple resistance levels means that resistance bands can be helpful for people who have little strength and for people who are already workout veterans.

Now, if you’re doing Monster Walks With Band, you’ll want to make sure you place the band in the right place for you.  Generally, putting the band higher up your legs will cause the movement to be easier, and keeping it down by your ankles will cause more resistance.  Just be prepared to rip a few leg hairs out.  We highly recommend wearing long socks or leggings.

Monster Walks Without Band

Of course, anything you can do WITH a band, you can do WITHOUT one.  Why would you ever do Monster Walks Without Band, though?  Well, if you’re doing physical therapy or recovering from an injury, it might be beneficial for you to do the motions without all the extra resistance.  If you struggle with your balance, you may also want to start without the band.  That way, you’re less likely to topple over when you try the exercise for the first time.  If you’re elderly, we highly suggest doing the Monster Walks Without Band and also having a bar or some stable surface to hold onto before attempting this exercise.

Monster Walks With Barbell

A barbell is the long metal bar you’ve probably seen at the gym that people attach weights to at the end.  You can use them for a variety of exercises, though you probably think of bench presses when you look at them.  (And, you can probably find the barbell at the bench press station of the gym.)

Now, you might have seen some Monster Walks With Barbell before.  However, there are other exercises you can do with a barbell that may be even better for hips than a Monster Walk would be.  For example, a toe tap with barbell is another effective exercise.  Let’s run through how to do a Toe Tap With Barbell.  (It looks similar to Monster Walks, but there are some key differences.)

  1. Use a mini band around your thighs (just over the knee).
  2. Place your weight on your right leg and bend your knee.
  3. Reach your left leg out to the side (lead with the heel) and tap the ground.
  4. Switch legs.
  5. To add barbell, remove the resistance band and place the barbell safely on your upper back (as if you’re carrying two pails of water connected by a long stick). Keep the leg movements the same.  Make sure to take the bar off by going straight up with both hands, not off to the side (this can dislocate your shoulder).

Monster Walks Crossfit

All of the muscles in your body are important.  And, whoever came up with the Monster Walks Exercise clearly understood this.  Of course, this isn’t just a physical therapy exercise – it also has its popularity among everyone from newbies to Crossfit pros.  So, if you’re curious about trying out Monster Walks, we think autumn is the perfect time to get creepy and start using this exercise!

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