Kettlebell Hunter's Squat - aka tactical lunge - static version
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- Опубліковано 5 жов 2024
- bodyweight static breakdown and kettlebell Ipsi lateral and Contra lateral variations
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I would call this the "tie your shoe in public without embarrassing yourself" squat.
I’m stealing that
I would order your kettlebell book.
Me too. Just sayin'
This is such a "Duh?!? Why didn't I think of this before?" Exercise. I'm looking forward to trying it.
Literally thought the same. Seems like the best leg exercise there is.
The Athlean X of unconventional training.
It's also the resting position we use in the military for when we do patrols, it makes you shorter, gives you a nice stable shooting position, were you can easily use trees as cover and as support, and you can quickly get up and going again. Not just for when you stack up, it has many purposes, and it's important to have the flexibility to it often and for longer periods. Great video as always, and I hope you will do more "tactical" exercises in the future.
I was literally just about to say would be an excellent squat variation for anyone in infantry.
i try to only insinuate that part. there's a lot of demonetization going on these days. but i think it was pretty obvious to those who know right? there's a whole series of these
LOL this is the, “BAMCIS” squat for Marines 😂😂😂
In my BBJ-dojo we call this Combat Base, in line with the abovementioned military use.
@@derpoutson is it in progressive training programs for them?
My trainer called these “Sprinter Squats” I’ve found that no matter how strong you thought your legs were before you try this exercise, this will completely blow that out of the water. I really feel that it hits the upper thigh like no other workout I’ve tried.
This is a fantastic exercise. 6 months after watching this for the first time I’m completely pain free on this even with dbl 40s. Most other lunge squat variations cause knee pain. At 48 this is a game changer for me. Been at it 6 months and getting very strong at it. My Knees and my arthritic ankle is thanking you Mark.
Glad it helps, it sure helps me
I learned the deck squat here and since starting them I've had couple ask me about them and now I see people doing them all the time at my gym.
I'm sitting on the couch and I squeezed my glutes like 20 during this video.
An exercise so fundamental we all somehow never thought to do it. Adding this one into the toolbag, thank you.
Tried this today with a 24kg kettlebell. Man it was tough. Felt like I got much more of a leg workout than normal. I normally goblet squat 40kg, 48kg. Could be a new favourite and will assist at work. Great video. Thank you. 💪👍
I've noticed that my 3year old cousin does this, as well as deep squats. Just shows how natural of a movement this is
I ride a lot of miles on a mountain bike but this squat really uses a slightly different part of my quad. Great stuff!
I've played with this movement on my own, out of pure necessity, but never thought it was a thing... Now that I've seen this, I've gotta new soon-to-be-favorite leg exercise! This is brilliant.
Can't wait for the non-static version.
Mark all that you talk about has more sense than I’ve heard off any other. Kettlebells are king of all equipment in my opinion. I’m 52 years old fitter than ever. I’ve played sports all my life I wish kettlebells were always available. Love you and all that you demonstrate. Keep doing your stuff and inspiring people. 💪💪🇬🇧😉
38 yrs ago I was baffled as I watched the city kids struggle to get up with an Alice, now I can see an amazing exercise to help recondition myself for hunting. Thank you
Still hunters use this alllllllllll the time. Good luck out there
My weakest point of my Get ups is coming out the lunge. So lately I've been adding in a lot of lunge/squat variations (main and accessory work). I will be adding this in. Thank you again!
Tomorrow's video: Gatherer's squat
👏
I could see him doing such an exercise lol.
Put wrist or ankle weights on your wrist. Squat down fully.
"Gather some berries".
Squat back up.
Repeat for time
And if you do too many reps and eat too many berries you will need extended mobilization work in the deep squat position for time.
😂
@@MrDoakleaf
Berry pickers squat
Another great video and definitely a real world movement. I too, learned it in the military and now use it while bowhunting. I've never really trained it, but I will now.
I did this when I was a runner. I’ve since forgotten about it, I’ll have to throw it back into the routine. 👌🏻
This position is used a lot in fire service. Adding to my leg and full body days w the bells.
In BJJ this is called "Combat Base". I did a version of this with the 'MARSOC' training app. It is pretty good.
Wow! What a great exercise, and explained so brilliantly!!
This seems to me like the ultimate leg exercise. I love the mobility and balance aspect. And I love the huge range of motion.
Love this squat. Been training a long time and never knew this existed. I try to train out of the box and have learned alot over the years, but how could i have missed this one! Love to learn something new. Did it yesterday with the heavy club on my shoulder. Thank you!
This position is pretty common in Russian martial arts and moving into and out of it is taught. You're the first person outside the RMA world I've seen to teach it.
Appreciate the videos
Tried this also with a goblet variation... Killer!
Reminds me of a barbell Bulgarian split squat. I guess the muscle loading is similar. Thanks for the content!
This looks like it would be a great exercise especially for baseball catchers and hockey and soccer goalies.
And boxers
This would be a very good exercise for Brazilian jiu jitsu. It will help in both standing/take down and guard passing situations to maintain appropriate posture while under dynamic load such as an opponent controlling a lapel.
I call it a split squat and do it all the time. Nice breakdown.
Imo, your work is excellent. The joint info is especially good. ... I have just had an Inspired question. Hunter idea. What about some strength training with a longbow? With the relative ease of making a high pull pvc bow with paracord (diy youtube), I could train both handed and not ruin an expensive wooden bow. Full draw equals full tension, so I can do multiple draws or simply hold time under tension. Care to speculate? Maybe I will be inspired enough to build a bow and share you a link.
Sounds like an excellent thing to explore. Go for it.
You're right. This is a lot harder than it looks, particularly for me. If I line up my knee and toes, my front foot heel is elevated off the floor by quite some distance. To get my leading foot flat, I have to line the knee up with the heel, farther back, and it's still a stretch. I snapped a bone in my right ankle some years back, and I'd really like to regain the ability to fluidly move in and out of this position. Coming up is exactly as you demonstrated, wobbly as heck. I'm wondering what you would suggest for a progression in my case? I'm probably not the only one ...
Im very bad at balancing or doing unilateral leg exercises. Holding on to a chair is helping me with the wobble.
Thanks for all the excellent videos
Excellent video and instructions. A lot of real world application. Definitely going to add this to what I do. Again, excellent!!!
Thank you, sir. I am looking for the most exercise for my body with as little weight as possible. This exercise fits my needs. Range of motion, for the knees and hips, straight spine. I feel good after the exercise, the spine feels good, all the other joints feel ok. If I ever get the need to exercise with more then 50 pounds, I will try holding the dumbbells with both hands.
Different and useful! Going to practice and add this to repertoire. Always appreciate your breakdowns 🙏
Who puts a thumbs down to these videos?!! Again, a a fabulous, biomechanically inspired movement.
Great stuff for your weight loss!
This is great! Love the movements that translate to (or from) martials arts and combatives!
Jackpot! A lunge I can do. Knee pain has made lunges impossible and squats difficult. Furthermore, I now have a way to access that bottom shelf!
Did these today. Fantastic exercise!
Mark is such a legend! 👍🏾
Good one ! I’ll be working on this, thanks.
Knowledgeable dude. Not sure how this exercise escaped me.
In Military it is called taking a knee. This is a basic infantry/special ops move. It is military 101.
I'm adding this to my program on one of my lower days
Nice, thanks.
Awesome exercise! I like this one very much!
Very interesting to see this.
Thanks for the content.
Functional Patterns use them, they call it "fp lunge" like they inventes this ;) i love the name "hunter squat", i use them a lot, helpful with improving gait cycle.
This is the correct technique for the lunge the Army has dictated its soldiers use for "the forward lunge" in its PRT program. Nobody does PRT because it's done in a drill and ceremony manner, which is stupid and irritating for everyone, but the baby is thrown out with the bathwater. PRT has some good stuff in there.
That's a position I'll start in for bjj rolling sometimes, mostly because nobody turtles up in jits (it would be unfair to my non-judo training partners if I did so). Definitely going to try these today.
Interesting. I always took this position while hiking for a quick break to drink water or eat a small snack. I was never taught this, hut it came naturally to me. Very interesting.
Great stuff
I had a serious injury on my right ankle and the range of motion isn't great specially in this exact scenario. I should definitely try this
Waited for this topic. Thank you, Mark, for the information.
Is it a good idea to do C&P or a farmer deadlift in this staggered position?
Yes, absolutely
Now off to buy a bag of sand
Love this!
❤️ it! Great Move! 👍👍👍👍🤗
Ohh! Map Quest, I’ve found your replacement.
Also called the " Proposal Lunge" or the " Get Down and Speak to Your Child Squat" or the " Pick Up Your Child Lunge ".
Think I've heard it be called the boxer squat too.
3:09 The knee isn't really beyond the vertical line of the toe in this exercise although it's close to it.
"we want it to look cool" lol yes that is my usual motivation! Unfortunately I'm not very cool so I am not very successful at it haha.
Read the book The Horse, The Wheel and Language. You will nerd out, you nerd.
just bought it on audible. thanks for the recommendation
Nice video！
🎯💥
Hey Mark, Great content as always. Would You recommend this exercise for people with patellar tendonitis?.
Mark, been having knee pain (around the patellar tendon and inside of knee) when I do kettlebell swings (10 sets of 15) with a 20kg - do you know how to prevent this and how to rehab the knee?
get body work or use a 3.5 inch firm ball to crush the VMO and grisilis probably. it could be below the knee but i find its usually above. and the area around the IT band... i would say try that and find a good body worker who can test for sure.
@@MarkWildman Thanks man, love your videos and great information!
i remember that move from the Call of Duty games, there was a button for it on the PlayStation controller so it must be a legit move in real life , not easy to do with a complete loadout in real life, so better train that with some load
Very cool exercise. Would you use this in place of your 'globe up squat' variation? Or perhaps slot a few sets of this variation in after deck squats or globe up squats?
this would be great with a globe up variation.
Should your body weight be more over the front leg, or since we're calling this a squat, should we be keeping the weight of our body over the center?
I like the movement my toes really don’t wanna cooperate with it though
Unfortunatly it killed my knees quickly. And it took some weeks to recover...😔
Neat.
You should Telemark Ski, you'd likely enjoy it.
Agree. Was going to add a similar comment. Great for tele training. Skiing in general probably.
I did Diddley Squats for a few years and now I look like Patrick from Sponge Bob.
Thank you for the great content. I was told in the gym not to have my knee beyond my toes and sometimes not to go beyond parallel in squats. I loved the hunter squat. Will try it tomorrow.
However I have a question for you: are DOMS an indication of a good workout? What's your take on this? Thank you!
I believe the “don’t put your knees in front of your toes” is hugely overemphasised.
DOMS usually goes away after a few weeks working out.
@@wellnesspathforme6236 sometimes I experience DOMs on legs days, never on the upper body no matter how hard I push myself.
oh crap. So I am still working on getting full knee flexion, so I can't yet get my front leg bent that far. But my knees are improving through constant work on your excellent suggestion Deck Squats - thank you !! But my "rear" foot won't let me get my heel down at that angle (when my foot is parallel to the front knee). The ankle wont ben that sharply. Can you recommend an exercise for improving the ankle range of motion, Mark?
only the front foot remains flat on the ground. the read foot has heel off the ground the entire time. i guess i missed that part in the explanation.
@@MarkWildman Thanks Mark - but I am the one guilty of not explaining myself properly (sorry). It is my front foot - where you pointed out problems at the front of the ankle in the video - that is the one with limited range of motion. I can only get my rear knee as far forward as my front heel. Any further than this and both my knees hurt and my front heel lifts of the ground. I figure it has everything to do with my need to keep improving my knee bend (?)...I see that this stance is a great test case for gauging and improving this important issue for me. (I used to squat/seated kneeling position on my ankles like everyone else but lost this over the years). But your advice has seen my knee range of motion increase dramatically. Thanks again.!!
Hi mr Wildeman. Why didn't you use the cross on the ground to indicate if the knee and toes are in fact on the same line?
I’m at the whim of my camera person
This would be great with after a sandbag shoulder
you guys really gotta stop guessing all my future videos. everyone is getting really good at predicting them
Any worries for femur articular cartilage defect under the patella?
Did you just take 5 mins to actually perform the exercise?
I can hear the knee cracking even on record
What's your thought on keeping the heel of the front foot down? Like if you have ankle flexibility issues. Work the range where it can stay on the floor, or let it lift?
Heel of the front foot should definitely be down
move your down knee back until you can get the front heel down, then train there. move it slightly forward over time until you regain the range of motion. obviously use low numbers
Why do other trainers tell you not to put your knee infront of your toes? Is there a higher injury chance for something?
if your knee is behind your toe or in one line with it, you have more activation in your hamstrings and glutes. Most people have weak back leg muscels and glutes which than causes for example knee pain, becauce you have a lot of tension just in the quads. Tight sqauds can also lead in an arched back. For more Information u could check out functional patterns or Luke Brandenburg (German). They have a lot of information on their channels about anatomy trains and stuff like that.
They work with the knowledge of the book (Anatomy Trains from Thomas W. Myers) which has a lot of Information about the human body and how it functions.
Mark´s videos about kettlebells and clubbells are just on point appreciat that. All these Informations for free is awesome.
Sorry for the bad english not my first language.
Cheers
Using heavy clubs, just rest it on my shoulder boozaka style?
Sure. I think that’s actually harder myself but give it a go.
i guess you should insist on keeping the hips facing straight ahead throughout the exercise? seems to be a common mistake in this kind of movement.
yes. excellent point
@@MarkWildman (and once again thanks for a great video)
Can you do it with 2 kettlebell or should you only do with one? Think in tact you would have load on both legs.
do 2. that was an upcoming video but definitely
Isn’t it finally time we put this ridiculous idea that we can’t move our knees beyond our toes to death? Or bed if death is too final for some of you.
I remember doing this position all the time as a kid and teen and even into adulthood. Until someone told me that I can’t do that because it will destroy my knees!
I wonder if Mark Wildman is in any movies as an extra or stunt guy ?You know like one of those big red shirt guys in StarTrek that land on the surface of an alien planet with captain Kirk and get smoked in the first fght scene .
ed natyshak I could be wrong but I believe there would be all kinds of contractual/ logistical issues making that complex. I don’t believe Chris pine could say “put wildman in because I love that guy” even if mr pine/ mark wanted that.
@@cameronmiller6240 that makes sense , but I bet he does love that guy !
Has anyone rested in that position?
Yes. It’s quite common
I love this guy, but if you are putting this much thought into moving, you probably aren’t moving naturally.
Wtf is this? Btw imma include this in my routine
Hey, first
How to make a 1:00 minute video 8:00 minutes long