In the world of fitness, there are many ways to train and achieve your health and fitness goals; among the various methodologies there is one that is gaining more and more popularity: the gorilla walk.
This exercise is inspired by the fluid and powerful movement of gorillas and is a excellent way to improve force, resistance and balance of the body.
Let's find out all the benefits of the gorilla walk and how to include it in a training routine!
Index
What is the gorilla walk?
The gorilla walk is an exercise that aims to imitate the movement of the gorilla when it moves on all fours; this type of movement engages the entire body, developing strength in the arms, shoulders, legs and back core.
To successfully perform the gorilla walk, you have to start from a squatted position with your hands on the ground, then push yourself forward with your arms and walk forward using hands and feet, keeping the pelvis low and the legs bent.
Continue this back and forth motion for a set amount of time and/or distance.
Muscles involved
The main muscles involved in this exercise are:
- buttocks
- quadriceps
- core
- supinators
- wrist flexors
- dorsal
Benefits
This bodyweight exercise offers many benefits:
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- strength and endurance: this exercise involves different muscle groups simultaneously, both of the lower and upper limbs and the core; this workout helps to develop functional strength and improve muscular endurance
- balance and stability: during the gorilla walk, it is necessary to maintain balance and body stability; this helps to strengthen the stabilizing muscles and improve motor coordination
- cardiovascular training: it is a dynamic exercise and, as such, involves continuous movement of the body; this helps to raise the heart rate and stimulate the cardiovascular system, providing a great cardio workout
- mobility and flexibility: the movement of the gorilla walk requires a good range of motion in the shoulder, hip and knee joints; practicing this exercise regularly helps improve the mobility and flexibility of the joints.
Gorilla walk and training
You can incorporate the gorilla walk into your training routine in a number of ways, keeping in mind that it is always recommended consult a personal trainer or fitness expert to best evaluate your profile and avoid injuries:
- heating: Before starting the main workout, the gorilla walk can be performed as part of the warm up; this will help prepare the body for the upcoming physical activity
- training circuit: you can include the gorilla walk as an exercise in a high-intensity training circuit; it is good to alternate the gorilla walk with other exercises for a complete and satisfying total body workout
- specific training: you can also decide to dedicate a single training session to this exercise for the whole body.
And you, have you ever tried this free body exercise? Let us know in the comments and remember to follow us on our telegram channel
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