Exercise of the Week: Sidewinder Band Walk and Sled Pull Series

June 6, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight the Sidewinder Band Walk and Sled Pull Series, which includes two exercises ideal for improving hip strength and mobility.

Who’s Doing It

  • Herschel Walker, MMA fighter and former NFL RB

Muscular Benefits

  • Activates hip and other lower-body muscles before a workout
  • Strengthens glutes
  • Improves balance, stability and mobility

Sports Performance Benefits

This hip activation series was designed to prepare the hip muscles for the rigors of an MMA fight. In particular, it builds hip strength for a solid stance and improves hip quickness and mobility for powerful kicks and movements in any direction. Although the series was designed for MMA athletes, it is great for football, hockey, basketball and soccer players, since it involves movements in multiple directions from the ready position.

Lateral Sidewinder Band Walks

  • Assume wide stance quarter-squat position with resistance band attached to ankles
  • Shuffle to left for specified distance
  • Shuffle to right for specified distance

Sets/Reps: 2x10 yards each direction

45-Degree Sidewinder Band Walks

  • Assume wide stance quarter-squat position with resistance band attached to ankles
  • Shuffle twice to the left at 45-degree angle
  • Rotate hips and shuffle twice to the right at 45-degree angle
  • Repeat for specified distance

Sets/Reps: 2x10 yards each direction

Sled Pulls

  • Assume lunge position with sled belt looped around waist. Remove slack from cord
  • Perform Walking Lunges in a continuous, fluid manner. Do not stand up between lunges
  • Repeat for specified reps

Sets/Reps: 2x6-8

Coaching Points

  • Perform Lateral and 45-Degree Sidewinder Band Walks followed by Sled Pulls
  • Drop hips and maintain low stance for all drills
  • Use no more than a 45-pound plate for Sled Pulls

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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