Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or eBooks

Human Kinetics print books and eBooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off

FREE SHIPPING!

Free shipping for orders over $99

Need to access your Online Course or Ebook?

Arm Walkout and Medicine-Ball Walkout

This is an excerpt from Building Muscle and Performance by Nick Tumminello.

Arm Walkout







Setup

Assume a kneeling position with your hands flat on the floor just above your shoulders and your arms straight under your shoulders (see figure a). Your torso should form a fairly straight line from your head to your knees. You may also need to place a pad, pillow, or folded towel under your knees for comfort.


Action

Walk your arms out in front of you as far as possible without allowing your lower back to extend beyond the starting position (see figures b and c). Reverse the motion, walking your hands back so that they end up just in front of your shoulders.


Coaching Tips

  • Keep your body in a straight line throughout; do not allow your hips or head to sag toward the floor.
  • Squeeze your glutes tightly each time that you walk your hands out to the long position.
  • Walk your arms out only as far as you can without feeling discomfort in your lower back.


Medicine-Ball Walkout





Setup

Assume a kneeling position with your hands on the top of a rubber or sand-filled medicine ball just above your shoulders and your arms straight (see figure a). Your torso should form a fairly straight line from your head to your knees. You may also need to place a pad, pillow, or folded towel under your knees for comfort.


Action

Roll the ball out in front of you by walking with your arms in hand-over-hand fashion as far as possible without allowing your lower back to extend beyond the starting position (see figure b). Reverse the motion, rolling the ball back toward you by walking your hands back so that they end up just in front of your shoulders.


Coaching Tips

  • Keep your body in a straight line throughout; do not allow your hips or head to sag toward the floor.
  • Squeeze your glutes tightly each time that you walk your hands out to the long position.
  • Walk your arms out only as far as you can without feeling discomfort in your lower back.
  • If using a rubber medicine ball (the kind found at most gyms), choose one that is fully inflated and large enough - at least 8 pounds (3.5 kg) - to accommodate both of your hands.
  • If using a sand-filled ball, you can make the exercise harder by using a heavier ball.

Save

Save

Learn more about Building Muscle and Performance.

More Excerpts From Building Muscle and Performance