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NIFS Healthy Living Blog

Shouldering the Load: Safe Alternatives to the Overhead Press Pattern

_68R6419In my experience over the years working with folks from all walks of life to help improve their strength, mobility, performance, and overall fitness I have found that so many suffer from immobility in two major joints: the ankle and the shoulder, which is the focus of this piece. Lifestyle, occupation, inactivity, and overtraining are all culprits robbing so many of healthy range of motion in the shoulder and shoulder girdle.

Throughout the history of fitness and muscle, one of the sexiest exercises is the overhead press (OHP). The overhead press is used as an assessment of one’s strength, it’s involved in the popular Olympic lifts and many activities of daily living, and it feels pretty darn good to lift something heavy up over your head. With so many variations that can develop strength and stability in the upper body, the overhead press can be a phenomenal tool in a training toolbox.

Questions to Ask Yourself

There are many benefits to the overhead press exercise, but what if you suffer from immobility in the shoulder or have suffered an injury that has made the vertical press pattern difficult or painful? There are some options for you that can keep you safe while reaping the many benefits of the vertical press movement pattern. Before we get to those, however, I’ll ask a couple of questions.

What are your desired fitness outcomes and goals?

“If you think it, INK IT!” is a practice I learned long ago from a great coach, and for years I have been insisting clients write down what they hope to accomplish along their fitness journey. If you don’t know where you want to go, it will be difficult to formulate the map to get you there. Take the time to reflect, develop, and write your fitness goals before starting any fitness program.

How will the overhead press exercise help you get there?

Pretty straightforward question: how will the overhead press exercise help get you to where you want to go? Depending on your goals, the OHP may play a major role, or it might play a minor role in your success.

How do you know whether you should be including the overhead press in your training?

Once you have established your fitness outcomes and how the overhead press can assist in obtaining those outcomes, it is important to determine whether the overhead press is a safe exercise to include in your training. Your best first step is to complete a Functional Movement Screen (FMS) that will provide some crucial information to your fitness programming. First and foremost, the FMS, specifically the Shoulder Mobility Screen, will determine whether there is pain involved with the overhead position. If there is pain, you will need to see a medical professional to tackle that before anything else should happen.

A score of 1 on the Shoulder Mobility Screen signifies that, among other things, you should exclude overhead pressing from your training until the pattern is cleaned up and you are no longer scoring a 1 on the screen. A score of 2 or 3 means the vertical pressing motion can be included in your training safely. Schedule your FMS with one of NIFS instructors today to ensure you are able and safe to include the overhead press exercise in your programming.

Overhead/Vertical Press Options

Once you have your screen from your NIFS certified pro, you now know where you stand to shoulder the load. If you are cleared to press overhead, I say have at it and press on! But if you are directed to stay away from strict overhead pressing, here are a few options that can provide many of the same benefits from the overhead press while working in a safer shoulder space.

  • Landmine Press: 1/2K and Standing
  • Landmine Arc press: 1/2K and standing
  • Incline DB press: SA and double arm
  • Jammer Press

Screen Shot 2020-10-01 at 11.52.08 AM

Shoulder health, strength, and stability are so important in training and, more importantly, everyday living. The vertical press options here are great ways to continue to bulletproof your shoulders, and the best first step is to get screened and take care of your shoulders prior to heavy loading. One simple and highly effective way to tackle shoulder health is to add the “dead hang” into your training program. Learn more in Lauren’s recent post covering this effective drill. Stay shoulder safe!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Health/Fitness Instructor. To find out more about the NIFS bloggers, click here

Topics: shoulders injury prevention muscles weight lifting strength exercises videos mobility upper body stability overhead press shoulder mobility

Hacks 4 Golf Hacks: Warming Up Before You Tee It Up

GettyImages-153066762Looking back on the history of my work in the blog world, I have found that every year around this time I tend to write about a sport I sometimes love to hate: golf. So, without further ado, it is time for my yearly “golf blog,” where I share a few insights from a hack’s viewpoint that will hopefully lead to some success in your game. If you play this frustrating yet beautiful game, you know that every round can either be 4 hours of bliss, or contemplating why you spent so much money on those clubs. And maybe that’s what makes the game so special for so many, the never-ending battle between good and evil (thoughts, that is).

Whatever it is that keeps you coming back to the links, obviously you want to play the best you can and as long as you can. The proper warm-up for any type of fitness or performance activity has been spoken and written about by countless fitness pros, yours truly included, but I would argue it’s super important to your game and your health to talk about warming up before you tee it up.

Before the Course

If you are like me, sometimes you get to the course with only a few minutes to spare before your tee time. Here are a few strategies you can implement that don’t take a lot of time and will benefit both your game and your body.

  • Be fit: Okay, I lied, this one does take some time, but being fit and healthy before taking on any activity is imperative to maintaining your health. I think we would all agree it might be foolish to hop into a 5 v 5 pickup game on the basketball court if you have been on the couch for the last three months. You would want to work on your cardio, power, and endurance so that you can compete and enjoy the activity. Same goes for golf. Don’t let the cart fool you: it is a physically demanding game—if you wish to compete with your pals, that is. So, take care of yourself and make sure you are getting that minimum 150 minutes per week of moderate to vigorous exercise recommended by the ACSM.
  • Soft-tissue work at home: If you have time before hitting the course to hit the foam roller, I highly recommend it. Spend some time on the glutes, lats, adductors, T-spine, and hamstrings. (link)

On the Course and in a Hurry

Here are some videos that demonstrate some important warm-ups and drills.

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  • Increase Tissue Temp: Walk, small plyometrics (jumping jacks), light jog

Drills:

  • Chest Stretch
  • SA OH Reach
  • Club windmills
  • Reverse Lunge with Lateral Reach
  • Lateral Leg Swings
  • Trunk Rotations (iso)
  • Back and Down Swings

Now, there may be a few things holding you back from completing a proper warm-up before enjoying a great day of the oldest game. You may not show up to the course in time. I make time to get there early to get outside and really begin the round before the first tee. You might feel a little “goofy” going through a proper warm-up in front of your friends. To that I say, “success favors the prepared,” and you can show them drills after you beat them on the course, or are able to play again immediately without soreness, or carry the bag for 18 holes and remain upright. A proper warm-up may not get you on tour, but it may save you a few strokes aside and keep you playing longer.

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: videos golf warming up drills lifetime sports

What’s in Your Bunker?: Fitness Survival Gear

GettyImages-1210720125The saying often goes, “success breeds success,” but I’m a big believer that failure leads to just as much and even more success. Being reactive in nature to a situation (as most of our population is) can delay a successful outcome, but often does lead to one. Obviously being proactive, anticipating and avoiding rather than catching and correcting, is a more successful model of living; but we find ourselves in situation we really couldn’t anticipate. There are some lessons to be learned and success that can come from this desperate situation we are all in.

How Can You Exercise When You Can’t Leave Home?

When the lockdown was put in place, many diehard exercisers and movers of all kinds were left clambering for ways to stay fit and active while under quarantine. Then came the barrage of social media posts from people like me offering up super-helpful fitness solutions to not having your favorite gym to go to and the ample equipment to use. The information and help that fitness pros around the world have offered has been inspiring, and I encourage you to continue to implement the strategies and techniques you are learning from real fitness pros (but be a smart consumer of content).

But a great lesson we can learn from this situation is that it is a good thing to have some fitness gear available to you in your home. After the pandemic, there will be many more reasons you might not be able make it to your gym or studio. Just life may alter your ability to get to where all your favorite equipment lies. What is your plan then?

Equipment for Exercising at Home

There are many cost- and space-efficient pieces of fitness survival gear you can have in your home that can keep the momentum going if you are unable to meet with your favorite people at your favorite gym. I’ve created a fitness survival list that you can use immediately or accumulate over time so that you will always have strategies in place to keep moving in a small space.

Cheap and Effective

Here’s some equipment that you can get now.

  • Foam rollers: You can do recovery and mobility work anywhere, and you can do it well with the proper tools. But did you know that you can use the foam roller for more than myofascial release? See this video!
  • Mini-bands: These are 2 to 3 bucks a pop—easy to use and very effective. And here’s a NIFS video showing you how to use them for a big sweat.
  • Super bands: There is so much you can do with these bigger bands, and they are still very inexpensive. Here’s a NIFS video using super bands for resistance.
  • Sliders: There are many things you can use for sliders, such as furniture movers, towels, and paper plates. Sliders can used for lunges, hinging, and core work. Here’s a NIFS video of slider exercises.
  • Tubing: Continuing with the band resistance, tubing with handles is a great tool to perform countless exercises.
  • Stability ball: This ball can be used for core work, and upper and lower body strength work, and you can sit on it while you work from home! Here’s a video using the stability ball.

Equipment for Leveling Up

The following equipment items cost a little more, but they have a lot more capabilities.

  • TRX Suspension Trainer: Fitness anywhere is their name for a reason. You can use the TRX anywhere and can perform thousands of movements in a small space. Enhance strength, stability, cardio, core strength—TRX can do it all. Here’s our video using the TRX outside.
  • Sandbag: Providing a dynamic load in a multitude of movements makes the sandbag a nice addition to your fitness survival gear. Here’s a video using the sandbag in a squat and press.
  • Kettlebell: Add some load to your movements. You can perform so many movements with just one kettlebell. Here’s a video of the kettlebell triplet.
  • Weighted vest: Add load to bodyweight movements and go for a nice long walk, or Ruck!

As another saying goes, success favors the prepared. There are some quick, easy, and relatively inexpensive means to keep moving at home—right now and in the future, no matter the reason you are not able to get out of the house.

We will be getting back to the gym really soon, and I can’t wait for that day to come to see you all getting after it in the place you call your fitness home. Until then, make your home a place for fitness!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise at home equipment kettlebell TRX videos core exercises core stability exercise bands

Pivot: Ways to Adjust Your Mindset and Grow During Quarantine

GettyImages-637192394During these unprecedented times of self- and mandated quarantines and stay-at-home orders, it can be easy to slip into a negative mindset accompanied by fear of the unknown and worry about how you are going to get through this. Self-quarantine does not have to be void of self-improvement. Social media is drenched with ideas and strategies to keep up your physical fitness at home with a million bodyweight workouts and DIY fitness equipment ideas. I’m partial to the elite content that the NIFS pros are providing daily, obviously, but there is no shortage of methods out there to keep moving at home. But what about emotional and mental fitness, and how to continue the work on YOU that makes us strong individuals inside and out?

A motto that I live by daily is to focus on how you choose to react to an unavoidable situation and not let the situation itself dictate your response. Many things are out of our control, but we can control the way we react. I’m sure you’ve seen that poster sometime in your life, and I think it is the only way you can actually control a situation you find yourself in. This fight against COVID-19 is no different; the situation itself is out of our control, but the way we choose to react and manage the situation is.

Strategies for Mindset Pivot

So how can we PIVOT our mindset and continue our self-growth through this crazy situation? I have a few strategies that you can put in place right away, starting with the mindset PIVOT.

Be Grateful

List and define the things that you are grateful for right now. Obviously, this is not an ideal situation we are all going through, but what are the things that you have or that are going on in your life that you are so thankful for? Here are a few of mine:

  • I’m healthy.
  • My loved ones are healthy.
  • I’m still able to remain employed and help others.
  • I have a safe and comfortable home.
  • I have ample food.

I’ll bet as soon as you put pen to paper and write out those things you are grateful for, you will begin to pivot to a more positive mindset.

Laugh

Find ways to laugh daily. Maybe it’s listening to your favorite comedian or catching a comedy on Netflix. Laughter can change a mindset pretty quickly and will focus attention away from the troubling news we face these days.

Connect

Spend time with your family that is with you and reach out to those who are not. You have some time now to really connect with the people you care about the most. Play a game with the kids, call someone you haven’t talked to in a while, send an email, or Skype. There are so many ways you can connect with others. Stay connected; you have the time now.

Move

There are a number of ways you can remain active at home. As I stated before, there is no shortage of drills and workouts you can do with little and no equipment online and on social media. Follow your NIFS Pros on IG and Facebook and be sure to check out our blogs for a ton of fitness strategies you can do at home:

Be sure to PLAY as well, an aspect of fitness that often gets overlooked. Play and smile!

Strategies for Self-Growth

Even though you may be a homebody these days, it doesn’t mean you have to stop the growth of who you are as an individual, professional, parent, sibling, and other identities that you carry with you. The list of things you can do to grow and not slow down during this time is long. Here are just a few to wet your whistle:

  • Read a book(or books) covering a topic you want to learn more about.
  • Listen to a podcast.
  • Watch a documentary, take a break from the world of fiction to gain knowledge of an interesting topic.
  • Help the kids with their e-learning.
  • Evaluate and adjust those New Year’s goals you wrote down a few months ago.
  • Plan a future vacation and determine the steps needed to get you there.
  • Journal daily thoughts, kind of like a “captain’s log” type of thing.
  • Take a nap.
  • Keep moving (see above).
  • Hop on a webinar.
  • Declutter the house and give it a deep clean.

We are going to get through this and return to our lives outside of the house. A challenge to you is to be a better YOU than you were at the beginning of this pandemic. Taking action during this time to maintain a positive mindset and to continue to grow mentally and emotionally will set you up for success when you reenter the world. Control your reaction, take action, and we will come out of this situation better than ever!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: exercise at home resolutions attitude mental videos mindset illness prevention positive attitude viruses COVID-10 quarantine

Do’s and Don’ts in the Gym: Videos from NIFS Fitness Instructors

March is typically a make-or-break month for many folks as it relates to reaching their health and wellness goals for the new year. The resolutions are losing steam, weather tends to sway fitness decision-making, and focus begins to shift a bit away from what brought them to the gym in the first place. My message to many at this time of year is to continue to WIN EACH DAY! By that I mean have more checks in the win column than in the loss column. It’s natural to slump a little—we haven’t seen the sun in a month, for crying out loud. But continue to focus on doing those things that constitute WINS and limit those things that would be considered a LOSS.

NIFS Instructors Share Their Observations in the Gym

This is also a great time of year to hit a few reminders of what you should and should not do in the gym I asked the experts (the highly trained NIFS instructors): What are some things you see gym-goers do that needs immediate attention and correction? Along with a few of my own, here is what the team had to report on the common things we see in the gym that you should and should not do.

Screen Shot 2020-03-09 at 4.37.04 PM

Tony: Control the Weights

  • Not controlling the weight of an exercise throughout the entire ROM.
  • Dropping the weight unsafely.
  • Holding on and hunching over a climb mill.
  • Standing the wrong direction in a squat rack.

Lauren: Deadlift

  • Tuck the chin in neutral spine
  • Use clips for safety

Thomas: Bicep Curl

  • The emphasis on bicep curl contraction is more pronounced when we isolate the muscle.  this can be done by avoiding movement and momentum from arm swinging by pressing the elbows toward your sides
  • Sometimes, more weight does not make the exercise better, but better movement patterns can make the exercise more effective and safer
  • An easy way to also accomplish this would be to press your back against the wall and perform the exercise

Ashley: Proper Plank

  • Hips in the air/not a flat back
  • Proper way is flat back, hips level, core tight

Tinisi: Proper Lunge

  • Keep your upper body straight, with your shoulders back and relaxed and look straight ahead
  • lower your hips until both knees are bent at about a 90-degree angle
  • Core tight

Keep Striving for Wins and Contributing to Your Fitness Community

We covered a great deal of information here—pretty important stuff for both proper technique and fitness community etiquette. As I covered in my post Culture Club: How to Be a Strong Member of a Fitness Community, we are all in this together! And a community of support and positive energy is a place we can all thrive in, and must all contribute to. I know that some of the new year perspective may have lost a little sparkle, but you are still on the right track. Just remember, have more WINS than LOSSES and you will continue to improve!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: fitness center resolutions workouts nifs staff videos new year's ettiquette fitness community technique instructors

Fitness Equipment Tools to Try in 2020: ViPR

It’s 2020, a new year filled with new ambitions for health, wellness, and performance. This is the time of year when we make deals with ourselves to try something new, get back to something we’ve stopped, and declare that this year is the year!

If you have followed my posts from the beginning, I feel a certain way about resolutions and waiting for a new year to make positive changes. For a review on my feelings toward a practice that typically results in failure, read Resolutions Redefined, one of my first pieces on the topic. But I want to help you try something new in the new year to help further your fitness quest. Let’s take a look at a tool that you might not have used or even seen before.

Vitality Performance Reconditioning (ViPR)

First on the list is the ViPR. Besides having a pretty cool name, the ViPR is a do-it-all piece of equipment that will make you what folks over at ViPR refer to as “farm boy” strong. Inspired by those farm kids who move with loads in their daily life, the ViPR combines task-specific movements and resistance training to add a multitude of dimensions to a fitness program. Living with energy and vigor (Vitality) to help build Performance and regain function for life, sport, and recreation is what the name ViPR stands for and pushes to achieve. Life is an athletic event, so it only makes sense that one should train for the event, train like an athlete, or in the case of the ViPR, like a farm boy.

Screen Shot 2020-02-17 at 4.09.57 PM
Movements with the ViPR Fitness Equipment

Ready to add the ViPR to your toolbox of fitness awesomeness? Here are a few of my favorite movements to help get you started:

  • Rocket Squats
  • Single Hinge with reach
  • Lunge to uppercut
  • Shovel
  • Rot. Fwd./Rev Lunge Combo
  • Lat Lunge to C&P w. Lat Step
  • Ice Skater with push
  • Lateral Shuffle Flip
  • Flip Squat

These movements barely scratch the surface of all the dimensions and patterns that can be challenged using the ViPR. You now know enough to give the ViPR a try, but for more information on how to add it to your program, schedule a session with one of our talented and highly trained NIFS instructors and take those first crucial steps in trying something new the right way!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: equipment resolutions resistance exercises videos fitness equipment

Go With the Flow: Spice Up your Warm-ups Using Flow Circuits

With the winter months settling in, and maybe traveling becoming part of your routine, it may become harder to carve out time for workouts. Limited access to equipment may also throw a wrench into your plan for a quick training session. But by incorporating bodyweight movements into a flow circuit, you can bypass the excuses and be workout ready any time, any place.

What Is a Bodyweight Flow?

Flow circuits typically include bodyweight movements that are linked in succession one after another with minimal or no rest in between. They can be used as a dynamic warmup, a low-intensity recovery circuit, or an entire workout in and of itself. They can also be a great way to sprinkle some physical activity into your day, especially if time and equipment are lacking.

How to Implement a Flow Circuit

If you’re looking to spice up your standard dynamic warm-up (or add one in general), a simple two-minute flow circuit fits perfectly. You can perform each movement three to five times, and when the movements are linked together in succession, they help increase blood flow, improve mobility, and increase your overall core body temperature to prep you for the workout ahead. Bodyweight flow circuits also allow you to hit large, compound movements that address stability at multiple joints in a shorter amount of time. Overall, they are a great bang for your buck. Examples of movements include bear crawls, cross-under lunges, inchworms, and rocking patterns.

Here are a couple of bodyweight flow options that you can take for a spin next time you’re at the gym in need of a warm-up.

  • Video 1 (Hip Flow Series)

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  • Video 2 (Crawling/Rolling Patterns)

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If you’re interested in learning more about how to use bodyweight movements and flows for warm-ups, circuits, cool-downs, or recovery routines, check us out down in the Fitness Center. You can also reach out to me via email to lzakrajsek@nifs.org for any and all questions. Happy lifting!

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: fitness center circuit workout videos recovery warmups bodyweight flow bodyweight flow flow circuits low-intensity

Dynamite in a Small Package: Mini-band Exercises You Should Be Doing

GettyImages-1160240139In a world where in many cases bigger is better, just because something is small doesn’t mean it’s less important or can’t have big impact. Being short in stature my entire life, it has always been my motto that “dynamite comes in small packages,” and I have strived to create as much BANG as I can in all facets of life. Small in stature can provide big results when you light the proper fuse and utilize its power maximally.

The Little Resistance Band with a Big Impact

In health and fitness, using the proper tools to yield the outcomes you are working toward is a staple goal, no matter the size of that tool. The mini-band could be the best example of creating big effect from a rather tiny tool. This popular, small resistance band has been used for many years in fitness and even sports performance. The mini-band is versatile and can be used for strength and stability over the entire body.

One of the biggest advantages of this ready-to-use, do-it-all tool is that it can go anywhere and be used in any environment. From the basics to the advanced, the mini-band is built to challenge all fitness levels and body types. It truly is a small package that packs a dynamite punch!

My Favorite Mini-Band Exercises

Here are some of my favorite exercises that you may not be currently doing but should:

  • Single-Leg Squats
  • Goblet Carry
  • Single-Leg, Straight-Leg Dead Lift
  • Shoulder Drivers
  • Wall Sprinters
  • Renegade Rows
  • BONUS: Friday Finisher Featuring the Mini-band

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Schedule a Session with a NIFS Trainer

These are just a few of the many exercises that can be done using the mini-band. There are so many great ways to utilize this mighty-mouse of a fitness tool. Want more exercises and direction? Schedule a workout program with one of our highly trained Health Fitness Instructors and get on a path to reaching your health and fitness goals and have fun doing it!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: equipment resistance exercises videos personal trainer fitness equipment mini-bands exercise bands

More Than Just Crunches: A 360-degree Approach to Core Training

Cross Body Rope Pull

Whether it’s the New Year or finally approaching the summer beach-going season, you’re almost guaranteed to see someone doing sit-ups, side-bends, or leg lifts in the gym. And I get it; who doesn’t want core strength with that little added aesthetic bonus too? But training the core is so much more than just crunches!

The two primary functions of the core are to transmit force to and from the lower and upper body and to resist motion. Throughout our day, we move in three dimensions, in all planes of motion, and not just in a straight line. In order to move our hips or shoulders without compensating at the spine, it’s our core that steps up to the plate to help stabilize the system. Whether it’s carrying all the groceries inside in one trip (a future Olympic sport in my opinion), reaching down at our side to pick up our bag off the floor, or carrying our child in one arm, our core stabilizes us through these movements and myriad others. In short, we don’t go through life in isolation, so the way we train our core should reflect that.

Videos of Exercises

Here are a few videos of some exercises you can add to your 360-degree core-training repertoire to help address core movements while adding a little variety to your workout routine:

  • Tall Kneel Cable Antiextension Hold
  • Half Kneel Rope Chop
  • Sandbag Contralateral Deadbug
  • Bird Dog Row
  • Uneven Farmer Carry
  • Copenhagen Side Plank

 

Why Add These Exercises?

There are several reasons to add these kinds of exercises to your workout programs:

  • We live our lives in three dimensions; our training should be three-dimensional, too.
  • Increasing core stability can improve performance in other lifts and movements.
  • A stronger core helps reduce injury risk in real-world situations (such as lifting from the floor, or going from a sit to a stand).
  • You get a bigger bang for your buck by addressing multiple joints and muscle groups (shoulder position, hip stability, glutes, adductors).

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor and Personal Trainer. To learn more about the NIFS bloggers, click here.

Topics: exercises videos core strength movement core exercises core stability core trainings

Marching Orders: Creating Stability Using Marching Exercises

Screen Shot 2019-03-19 at 11.38.50 AMHumans have the ability to become and remain stable throughout any movement, from walking, to lunges, to power cleans. Increased stability typically correlates with increased performance.

There are countless methods, tools, and tricks of the trade to find and keep stability, and one that I think provides so many benefits at any level of fitness is the marching pattern. No, that is not a typo; marching is exactly what I mean. You know, that movement you see members of the band doing at halftime. Marching, at its core (I meant to do that), creates stability just when you get into the marching position. Then you can increase the results by changing your body position and adding load to make it a hugely effective exercise for increasing stability.

Why March?

There are many reasons why you should try marching:

  • It’s a fundamental movement that can be done at any age.
  • Marching can serve as a lead-up to so many more advanced movements.
  • It creates stability on both sides of the body (hip flexors and glutes).
  • Marching develops balance while increasing core stability.
  • The exercise helps the aging athlete avoid shuffling when walking, which can lead to falls.
  • It helps increase performance in single-leg movements.

Videos of Exercises

Here are videos of some marching-based exercises you can do:

  • Bridge marching
  • Resisted bridge marching
  • Sandbag bridge marching
  • Airex pad marching
  • KB Standing marching suitcase, racked, overhead
  • Miniband resisted marching
  • Sandbag rotation marching

Stability equals strength, and we can all stand to be stronger in the movement patterns that are huge parts of our lives outside of the gym. Add marching to your program to be "life strong,” and enjoy moving for a lifetime.

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: fitness center core exercises videos stability hips marching