The gorilla run is an exercise variant that differs from a standard monkey walk by introducing a 45-degree turn. This technique involves a crouched position while pulling forward, allowing for a faster and more dynamic movement compared to traditional movements. Participants are guided to position their hands and feet in a specific pattern that promotes agility and coordination, setting the stage for an intense physical workout.
To perform the gorilla run, individuals need to start by crouching down and facing 45 degrees to one side, using their hands and feet in a coordinated sequence. The essential movement consists of a rhythm of hand and foot placements that ensures balance and momentum. As participants become familiar with the movement, they are encouraged to increase their speed, significantly elevating the workout intensity compared to the monkey walk.
An important aspect of this exercise is the emphasis on practicing the movement from both sides, ensuring balanced development and strength. By exploring the acceleration potential of the gorilla run, individuals can achieve a more vigorous workout that enhances their overall fitness levels. This dynamic activity offers an engaging way to break a sweat and challenge body mechanics effectively.
Key Points:
- The gorilla run involves a 45-degree turn and is faster than the traditional monkey walk, incorporating a dynamic crouched movement.
- Proper technique includes a sequence involving hands and feet to promote agility and coordination, allowing for increased intensity as participants gain familiarity.
- Practicing the movement from both sides is crucial for balanced strength development and maximizing workout effectiveness.
Bend down with the knees bent and place your hands at a 45 degree angle on the ground. Now 'gallop' at a 45 degree angle with alternating hand and foot placement.
Travel for 15 paces forwards. Repeat with the right shoulder leading, then the left shoulder leading.
Repeat once.
This must be performed fast at jogging-speed or faster.
distance.
sides.
repetitions.
speed.
orientation.
hands.
4.87[Music]6.04next up is the gorilla run type qm and10.559this is slightly different from a normal13.24qm monkey walk uh position because16.84you're going to be turning19.03945° and you're sort of pulling you're21.76Galloping and it's going to be much23.64faster than a normal uh monkey26.599walk so to begin with I'm going to crou30.199down and I'm going to my left so instead32.719of being face on35.6445° my right hand left hand is going to38.719drop and then my legs are going to join40.719so hand hand foot hand hand foot foot so44.079from here it'll be hand hand47.12foot okay so this is different from the50.96the monkey walking where it's this now55.239we're coming up a little bit our torso57.28is a bit higher and we're hopping60.6through um by putting all our weight on63.239our hands and then our feet so 1 2 3 4 168.282 3 4 and as you get used to that you73.479can go quite fast so from77.759here could be much quicker than the the80.56normal monkey walk uh yeah give it a go83.159make sure you do both sides left and85right um have a play
1 00:00:04,000 --> 00:00:09,000 [Music] 2 00:00:06,000 --> 00:00:13,000 next up is the gorilla run type qm and 3 00:00:10,000 --> 00:00:16,000 this is slightly different from a normal 4 00:00:13,000 --> 00:00:18,000 qm monkey walk uh position because 5 00:00:16,000 --> 00:00:20,000 you're going to be turning 6 00:00:19,000 --> 00:00:23,000 45° and you're sort of pulling you're 7 00:00:21,000 --> 00:00:25,000 Galloping and it's going to be much 8 00:00:23,000 --> 00:00:29,000 faster than a normal uh monkey 9 00:00:26,000 --> 00:00:32,000 walk so to begin with I'm going to crou 10 00:00:30,000 --> 00:00:35,000 down and I'm going to my left so instead 11 00:00:32,000 --> 00:00:38,000 of being face on 12 00:00:35,000 --> 00:00:40,000 45° my right hand left hand is going to 13 00:00:38,000 --> 00:00:43,000 drop and then my legs are going to join 14 00:00:40,000 --> 00:00:46,000 so hand hand foot hand hand foot foot so 15 00:00:44,000 --> 00:00:50,000 from here it'll be hand hand 16 00:00:47,000 --> 00:00:55,000 foot okay so this is different from the 17 00:00:50,000 --> 00:00:56,000 the monkey walking where it's this now 18 00:00:55,000 --> 00:01:00,000 we're coming up a little bit our torso 19 00:00:57,000 --> 00:01:02,000 is a bit higher and we're hopping 20 00:00:60,000 --> 00:01:07,000 through um by putting all our weight on 21 00:00:63,000 --> 00:01:13,000 our hands and then our feet so 1 2 3 4 1 22 00:00:68,000 --> 00:01:17,000 2 3 4 and as you get used to that you 23 00:00:73,000 --> 00:01:20,000 can go quite fast so from 24 00:00:77,000 --> 00:01:22,000 here could be much quicker than the the 25 00:00:80,000 --> 00:01:24,000 normal monkey walk uh yeah give it a go 26 00:00:83,000 --> 00:01:29,000 make sure you do both sides left and 27 00:00:85,000 --> 00:01:29,000 right um have a play
