A Move You Should Do MONDAY – Duck Walk Press

The duckwalk press is a compound move that packs a big punch. Here is how to do it:

Stand with your feet hip width apart and toes pointed straight ahead
Hold a dumbbell or kettlebell with both hands in front of your chest
Squat down and take a small step forward with each foot
Then stand up and press the weight overhead
Perform 10-12 repetitions

Why does this matter?

The duckwalk press strengthens the large muscles of your hips and thighs: quadriceps, hamstrings, gluteal muscles and adductors. It also works your shoulder and arm muscles: pectorals, biceps, triceps and deltoids.

Compound movements which involve simultaneous movements of several joints are not only an efficient way to exercise but also more closely mimic functional movement patterns you use throughout the day. If you are in a pinch for time, a compound movement like the duckwalk press can help you strengthen multiple muscles in less than a minute.

So give the duckwalk press a try. The toilet seat might feel lower and the shelves a bit higher the next day, but when the smoke clears on your post-workout soreness, your body will thank you for your efficiency.

Because nobody has time to be in pain.

Until next time…