Name: Resisted Walking
Uploaded: 2023-04-23T07:03:46.000Z
Duration: 9 min 8 s
Description: Strengthen your lower body with Resisted Walking. Go longer and build muscular endurance without putting stress on your joints. Learn proper technique and get the most out of each exercise.

English captions

https://stream.mux.com/H2yXiJCxwk01caz8rCB9vk8TZ3Yt2IG8MEumgTCvej2s.m3u8

Strengthen your lower body with Resisted Walking. Go longer and build muscular endurance without putting stress on your joints. Learn proper technique and get the most out of each exercise.

Introduction to Resisted Walking Exercise

Key Cues for Effective Resistance Training

Addressing Common Movement Compensations

Enhancing Activation for Lower Extremity Stability

Progression and Integration of the Resisted Walking Drill

Resisted Walking

This is Brent of the Brookbush Institute, and in this video we're bringing you an interesting integrated exercise for all of those with lower extremity and lumbo pelvic hip complex dysfunction. This is resisted walking. I'm going to bring Melissa out, and we're going to torture her a bit. This is a tough exercise. All you guys need is something to wrap around your waist. We're going to start by setting up on the cable column. So, I've seen a lot of creativity used here. I think this was originally one of those weight belts to attach weights to for a resisted pull-up. I've used the cuffs that go around elbows for hanging leg raises. I've even used thick pull-up assist bands hooked to a cable column, just so that I can put something around the hip joints, or around the pelvis just in front of the ASIS here, and get it hooked up to a cable column so I can create an anterior to posterior force. Now, before we start resisted walking, which sounds like, "Oh, we're just going to walk and there's going to be some resistance," which is all well and good. But we don't want to reinforce compensation patterns, we want to improve patterns. When we do integrated exercise, what we're trying to integrate is the muscles we had previously assessed as underactive. In the lower extremity, that tends to be the glute complex, the medial stabilizers of the knee, and my inverters. Alright, so here's what it's going to look like. First things first, I'm going to have Melissa get into a little bit of a quarter squat position here, so we got a little bend of the knee, and I want her to drive through whichever leg is going to end up in the back here, squeeze her glute, lock her knee, and push off from the ball of her foot. Let me see that. Boom, push. Alright, like she's trying to take off, like she's going to sprint. Let's see one more step. Good. You can see nice squeezed glute, right, her knee's locked, and she's up on the ball of her foot. Back nice and slow. Now, if you're on a cable column, you're going to have to keep this to like two steps and then switch legs. An advantage to the cable column is that eccentric loading is also very difficult and maybe beneficial unto itself. Let's see the other leg. Good, nice and slow on the way back. Whoo, nice and slow. Alright, so let's talk about some cues that I use often with this. So, the first thing I want to make sure Melissa does is that she doesn't do this. Just walk. Right, I see this a lot with resisted walking, which drives me nuts. People hook their heal in and then pull with their hamstring. Yeah, great athletes, great movers don't pull, they push. If she pulls, you can think about how that might reinforce synergistic dominance of her hamstrings over her glute max. As opposed to pushing, which is going to be her very first cue to get that glute drive, so that she gets a much more efficient movement pattern. Just think of how much larger your glutes are than your spindly little hamstrings. Alright, so first things first, lean forward a little bit and then push by squeezing the glutes. Alright, so we lean forward a little bit to load the glutes and then push to squeeze the glutes. If I couldn't get that to happen what I could intentionally do is, maybe, add back in, if I hadn't already, some glute max activation exercises. Maybe even add some bridges during her core integration exercises, so that when she got to this exercise in her movement prep, or her warm-up or her rehab routine, her glutes were ready to go. Now the next thing we might see is she goes ahead and steps forward, but this time she doesn't walk out her knee. Well, maybe now what I'm thinking is, okay we still have a lot of synergistic dominance from the from the hamstring and they don't want to let her fully extend through the knee,  or maybe she's a little weak in her medial stabilizers. I'm going to go ahead and cue or to, "Ok, this time when you step forward, I want you to lock your knee. You have to squeeze your glute and lock your knee out." Good. And even if I have to do it one step at a time initially, okay step back, start over again. Let's do it again. Even if I have to do that to get her to really learn how to step and lock out, that's what I'm going to do. Again, if I hadn't already put it in her program, I could use something like a TKE, a terminal knee extension exercise, or tibial internal rotator activation, and start working on those medial stabilizers of the knee to get them strong enough to get her to lock out. Alright, the next thing I see a lot of is somebody will push but leave their heel on the floor. I see a lot of that. How are you going to get a good step off, a good bounce, if your heel-- you just just left a joint out when you did that. Right, you just left out your ankle. I'm not going to move my ankle today. That's not a good thing. We have a lot of people who have ankle dysfunction. We need to make sure they integrate their ankle, and if you've been using tibialis posterior activation, then all of these cues will already be set up. This is one of the reasons why I preach, "It's important to fix the pieces before you try to assemble the puzzle." In other words, I believe you have to activate individual muscles before you try to integrate new movement patterns. One of the reasons is because it sets up all of our teaching cues. So, you remember your tibialis posterior activation? Good. So, toes up, push through the ball of your foot. I want you to kind of, like- yeah, press off. Good, oh good, and back a little bit. She's getting more and more powerful. She's pulling more and more on the cable. This is really good. So you guys can see how we're starting to integrate all that in. And the last trick I'm going to show you is you'll get those people who collapse into their step. Right, they try to take a step and they do this sort of thing, also known as a positive Trendelenburg sign. It's the collapse of that pelvis, also known as gluteus medias weakness. So, of course, I could integrate back in gluteus medius activation and see if that fixes the problem. A little additional cue I can give you is rather than have somebody step straight out, you could have them step out this way, which is going to integrate a little bit of abduction which is going to force their gluteus medius to fire. So, let's try that. Right, and the next step. So this isn't quite the waltz step that we see in sidestepping. We're not quite doing this, we're just doing a little bit of abduction, just a little bit of a little of a wide shuffle or wider shuffle than our normal walk to make sure we're getting good gluteus medius activation. And from here, let's say I've set all of that up, then I can get even more torturous. Now, I'm not going to be able to show you how much I would do, because of the width of this camera angle. But what I really like to do is take somebody off the cable column, use something like a pull-up assist band, and we end up setting up something that looks like we're training for the Iditarod. Maybe that's not a joke you want to use with your patients, some people do not like to be referred to as huskies. But, nonetheless, I think if you guys wrap your wrists around a band like this, you've done a good job cueing up to this point, you guys can set up a pretty significant distance. Okay, we're going to do resisted walking for the next 50 feet. Good, take another step. Good, take another step. And now she gets that nice, repetitive being able to work on it- you can go ahead and relax. She can work on one step after another after another after another, rather than the somewhat disjunct of having to take a step and then come back. Right, so we can progress from working on all of our cues individually joint, joint by joint, segment by segment, and then go, "Okay, let's really try to get more transference out of this exercise by having you do it 20 times in a row, 40 times in a row, 50 times in a row. Let's have you do this for a hundred feet." Guys, I hope you enjoy this exercise. I hope you have some fun with you patients and clients. I look forward to talking to you soon. 

Resisted Walking

Wobble Lunge

Wobble Squat

Depth Jump

Box Jump

Tuck Jumps

Psoas Integration (Reverse Lunge to Resisted Triple Flexion)

Lateral Lunge with Front Rack Resistance

Single Leg Squat to Bilateral Cable Pull Down

Single Leg Touchdown with Anterior to Posterior Pull

Deadlift with Posterior Pull

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