Description:
The duck walk carries a weight held between the legs while walking forward in a partial squat, a classic strongman moving event.
Benefits:
- Builds strength and power for the lift.
- Develops the muscles used in the movement.
- Carries over directly to competition performance.
- Trains the whole body to work together.
Profile:
| Equipment: | Strongman Implement |
| Type: | Strongman |
| Resistance Type: | Free Weight |
| Level: | Advanced |
Muscles:
Primary Muscles
- Quadriceps
- Gluteus Maximus
- Forearms
Secondary Muscles
- Hamstrings
- Erector Spinae
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Straddle the implement and grip the handle between your legs.
- Lift it into a partial squat position.
- Walk forward in a low stance, taking short steps.
- Keep the implement off the ground.
- Cover the distance and set it down.
Common Mistakes:
- Breaking position or rounding the back under load.
- Rushing the lift instead of staying tight.
- Using a range or technique that does not meet the standard.
- Going too heavy before the technique is solid.
Variations:
- Log Press
- Farmers Walk
- Atlas Stones
- Axle Deadlift
Safety Tips:
- Warm up thoroughly before heavy attempts.
- Use safeties, straps, or a spotter as appropriate.
- Keep the spine braced and in position.
- Stop if you feel sharp pain.
Additional Information:
The duck walk carries a weight held between the legs while walking forward in a partial squat, a classic strongman moving event.
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