Sidewinder Band Walk and Sled Pull Series
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: 2×10 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: 2×10 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: 2×6-8
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
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Sidewinder Band Walk and Sled Pull Series
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: 2×10 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: 2×10 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: 2×6-8
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