Doesn't matter if you're for the Niners or the Chiefs, you need to be in top shape to do the Super Bowl Shuffle...

Ok, maybe not...

This one is actually a "shuffling" Farmers Walk variation that I find extremely useful for improving lateral movement capabilities.

THIS version of the Farmers Walk is done using a barbell and, instead of walking straight forward, you're going to take lateral steps to hit the muscles of the hips (specifically the gluteus medius and minimus) and core in a much different fashion.

I'm a big fan of "lateral" training. Most exercises tend to work the body in a forward-and-back type of movement, which tends to reinforce and strength just that movement pattern.

But we live in a three-dimensional world that requires strength and capability in all planes of movement. Athletes especially need to perform more work in a side-to-side movement pattern. If you think about it, most sports don't involve only linear movement (even running on a track involves corners).

To perform this one, load up a barbell with a weight you can easily deadlift and hold in the top position for a decent length of time.

Then just side-step while holding the bar, moving down the gym floor for a distance. Don't cross your feet over. Just "shuffle" step, bringing one foot in a direct lateral path until gets close to the other foot and repeat. Keep your hips and shoulders facing directly forward.

Set the bar down on the floor, rest briefly (15-20 seconds), then come back in the other direction to balance out the movement.

Set the bar down and you've done one set.

That is literally all there is to it.

You can use more or less weight, go for shorter or longer distance, rest more or less (or not at all) in between changes of direction, etc. There are plenty of variables you can adjust to your own training.

The key things to remember are to maintain good body position (though for me, I have a bad habit of tilting my head down a bit to try and watch where I'm going, which you'll notice in the video) and to not cross your feet over.

This exercise is an excellent challenge to your "lateral-moving" muscles. Definitely worth working in to your training program, especially if you're an athlete.

It's a simple exercise, but if you want to give it a shot, definitely check out the 90-second video I put together demonstrating it.

---

Metabolic Monsters...

If you haven't tried these workouts yet, and you like intense, challenging, effective training...you need to check these out.

Click here to learn more.

 

"Love These Workouts!"

"Thank you for coming out with the book! I have done the Core Shredder with the dumbbell bear crawl, got to be one of my favorites and the dumbbell clean, deadlifts, press and squat. I absolutely love these kinds of workouts...they are absolutely torture! I have gotten 4 other people at my gym hooked on them, too! Phenomenal stuff. Please keep it coming!"
- K.A. Morris

 

"Thank You For the Pain! Seriously, These Are Great Workouts, Not The "Fluffy" Things The Other Internet "Experts" Call Workouts!"

- Darrell Upp

 

"So Much Bigger and Fuller Than Ever Before!"

"Hi Nick, I'm a 53 years old competitive bodybuilder. I wish I had this info 30 years ago! I would have been unstoppable!! I used the Countdown Murder circuit in place of my usual cardio/conditioning workouts for my most recent show. I came in a stone heavier, so much bigger and fuller than ever before! As for the diet...what diet?! Thanks to the Metabolic Monster workouts, I was able to keep my cals much higher than before, hold onto a whole lot more muscle and really enjoy the experience."
- Mark James

 

"I Dropped 25 lbs While Gaining Strength. You'll Get Tested But You Won't Get Bored."

- Joe M.

 

"Most Effective Workouts For Fat Burning or For Gaining Strength I Have Ever Done"

"The Metabolic Monsters series is hands-down my favorite workout program I have ever tried. It was a complete game changer for me. I loved the efficiency of the circuits. They work really well for me because my gym tends to get really crowded and the ability to use one barbell or one dumbbell not only makes sense, gave me some of the most effective workouts for fat burning or for gaining strength I have ever done."
- Seth Roehl

 

This stuff works.

Check out Metabolic Monsters here.

Nick Nilsson
The Mad Scientist of Muscle

------------------------------------------------------------------
http://www.metabolicmonsters.com
------------------------------------------------------------------