Maksis Riley Posted May 11, 2016 Share Posted May 11, 2016 I really enjoyed the podcast with coach and Tim Ferris, so firstly wanted to thank you coach for the entertaining few hours; I genuinely think I could listen to training talk all day long. I was wondering what the QL walks were that were mentioned. I was imagining a sort of supported L-sit walk? Not sure if I'm posting in the correct forum but it seemed like a mobility exercise by the description. Thanks all Max 6 Link to comment Share on other sites More sharing options...
Craig Leonard Posted May 12, 2016 Share Posted May 12, 2016 I had heard of these before the podcast, saw them on a youtube clip of Donnie Thompson going over the QL. https://www.youtube.com/watch?v=eixkcrX_Qh8 Skip to 6:14 for the QL walk. 5 Link to comment Share on other sites More sharing options...
Kate Abernethy Posted May 12, 2016 Share Posted May 12, 2016 Eva has described in another post: Choose your floor wisely 2 Link to comment Share on other sites More sharing options...
Maksis Riley Posted May 12, 2016 Author Share Posted May 12, 2016 It's so logical as soon as you see it . Thank you everyone, @Eva Pelegrinfor the awesome description and Kate and Craig for the links! Max 1 Link to comment Share on other sites More sharing options...
Patrick Van de Glind Posted May 14, 2016 Share Posted May 14, 2016 Wow! that was awesome! Before doing the walks, i bent forward and couldn't even touch the floor with just 20seconds of back/forth QL walks, I could put my knuckles on the floor! 1 Link to comment Share on other sites More sharing options...
Edgar Hernandez Celli Posted May 14, 2016 Share Posted May 14, 2016 Whats a good way to include this exercise in your workout? Is it good in your warmup? Link to comment Share on other sites More sharing options...
Eva Pelegrin Posted May 14, 2016 Share Posted May 14, 2016 Yes, in your warm up and before pHS. Also if you sit for long hours at work and don't mind looking weird, you could take 2-minutes breaks and perform a QL Walk every now and then. Guaranteed to turn heads and start a conversation. QL Walks are probably the second best thing to getting an instant lower back massage. If only people knew and understood how good they are, especially for tight hamstrings and stiff spine from years of sitting, that's how people would locomote to move around the office. 4 Link to comment Share on other sites More sharing options...
Robyn Caulfield Posted May 15, 2016 Share Posted May 15, 2016 I have very tight QL, so just checking this will help with mobility in my lower back and not make it tighter? I am lordotic also is there anything I should be wary of with form? If it's good for me, could I include in daily limbers? Link to comment Share on other sites More sharing options...
Eva Pelegrin Posted May 15, 2016 Share Posted May 15, 2016 You don't have to worry about making things worse. QL Walks will absolutely help with your lower back tightness (lordotic curve) and bring relief to that area. Not only they will help your QLs but also your Psoas will get a good transverse stretch. Great idea to include them in your daily limbers. As far as things to keep in mind, makes sure your lower abs (below navel) remain engaged while performing the Walks. Please share your results in the forum so other can benefit as well. This post contains the form instructions: 2 Link to comment Share on other sites More sharing options...
Coach Sommer Posted May 15, 2016 Share Posted May 15, 2016 On May 14, 2016 at 5:05 AM, Patrick Van de Glind said: Wow! that was awesome! Before doing the walks, i bent forward and couldn't even touch the floor with just 20seconds of back/forth QL walks, I could put my knuckles on the floor! Amazing, isn't it. I love this movement. Yours in Fitness, Coach Sommer 1 Link to comment Share on other sites More sharing options...
Edgar Hernandez Celli Posted May 15, 2016 Share Posted May 15, 2016 I'll include them in my warmups, doing them for time Link to comment Share on other sites More sharing options...
Kevin Easton Posted May 15, 2016 Share Posted May 15, 2016 For those of you doing QL walks: How are you using these in your work out? - Forward only? Forwards and backwards? Circles? - Do you go for X amount of time? - Do you go for X amount of distance? Link to comment Share on other sites More sharing options...
Robyn Caulfield Posted May 16, 2016 Share Posted May 16, 2016 20 hours ago, Eva Pelegrin said: You don't have to worry about making things worse. QL Walks will absolutely help with your lower back tightness (lordotic curve) and bring relief to that area. Not only they will help your QLs but also your Psoas will get a good transverse stretch. Great idea to include them in your daily limbers. As far as things to keep in mind, makes sure your lower abs (below navel) remain engaged while performing the Walks. Please share your results in the forum so other can benefit as well. This post contains the form instructions: Thankyou Eva, would it be best if I only go forwards though? Link to comment Share on other sites More sharing options...
Eva Pelegrin Posted May 16, 2016 Share Posted May 16, 2016 Sure, try going forward. Practice a bit. See how you like. Then, you can try going backwards down in the near future. Enjoy! Link to comment Share on other sites More sharing options...
Ashe Higgs Posted June 5, 2016 Share Posted June 5, 2016 I was wondering about these myself. Pretty much what they sound like. Thanks for the links everybody! Link to comment Share on other sites More sharing options...
Lucy Flynn Posted September 4, 2016 Share Posted September 4, 2016 For this movement, should legs be pulled together as you 'walk'? Or wider apart? Also toes, pointed or flexed or neutral? Thanks! Link to comment Share on other sites More sharing options...
Tanya Hill Posted September 4, 2016 Share Posted September 4, 2016 Hi Lucy, Great question. I have always practiced these with toes pointed legs locked and use the hips to move you forward. The alignment is usually straight forward and legs together. Link to comment Share on other sites More sharing options...
Lucy Flynn Posted September 5, 2016 Share Posted September 5, 2016 Thank you. My feet tend to want to rotate out, so I am working to try to keep them aligned straight forward. Appreciate it. Link to comment Share on other sites More sharing options...
Max Wallach Posted September 5, 2016 Share Posted September 5, 2016 Just started experimenting with these and besides my lower back loosening up, after a couple back and forth sets I felt muscle fatigue in my back and obliques. Anyone else have a similar experience? Max Link to comment Share on other sites More sharing options...
Daniel Cappetta Posted September 5, 2016 Share Posted September 5, 2016 If these help with lower back tightness would they be good for me to do before my Jefferson Curls, to build strength in the better ROM you get from doing them? Link to comment Share on other sites More sharing options...
Jon Douglas Posted September 5, 2016 Share Posted September 5, 2016 43 minutes ago, Daniel Cappetta said: If these help with lower back tightness would they be good for me to do before my Jefferson Curls, to build strength in the better ROM you get from doing them? Potentially. They are a good combination anyway. 1 Link to comment Share on other sites More sharing options...
Alexander Egebak Posted September 5, 2016 Share Posted September 5, 2016 1 hour ago, Daniel Cappetta said: If these help with lower back tightness would they be good for me to do before my Jefferson Curls, to build strength in the better ROM you get from doing them? Definitely. Mobilizing quadratus lumbarum will help you feel the stretching during JC in the hamstrings where it is supposed to be. 1 Link to comment Share on other sites More sharing options...
Lucy Flynn Posted September 5, 2016 Share Posted September 5, 2016 13 hours ago, Max Wallach said: Just started experimenting with these and besides my lower back loosening up, after a couple back and forth sets I felt muscle fatigue in my back and obliques. Anyone else have a similar experience? Max Yes, super tiring for out of shape me. Holding that position in the back and engaging the abs causes me fatigue for sure. Link to comment Share on other sites More sharing options...
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