Tutorials
Crawling
QM Basics
Lesson Level : 4
Inverted Table
QM 4
lesson
2m
Video Details

The inverted table technique is an effective method for engaging the glutes and hamstrings, particularly beneficial during warm-ups. By adopting a position that opens up the chest and relieves tension in the deltoids, individuals can perform exercises without aggravating muscle fatigue. This technique not only allows for continued movement but also helps alleviate the discomfort associated with other conventional exercises, focusing primarily on keeping the glutes and hamstrings active and contracted.

To properly execute the inverted table technique, it's crucial to maintain a straight alignment of the quads and abdomen. This position involves the hands placed behind the body and legs extended in front while contracting the core to create stability. Once in this position, participants can perform alternate limb movements, ensuring that the legs and torso remain aligned. These movements mimic traditional warm-up exercises, helping to prepare the body for more intense physical activities.

Additionally, this method emphasizes the importance of training muscle groups that may not typically be engaged in standard warm-up routines. The focus on inverse muscle engagement not only diversifies exercise regimens but also enhances overall muscle functionality and strength. It’s a valuable addition to anyone's workout routine, enhancing flexibility and reducing the likelihood of injury during more strenuous activities.

Key points:

  1. The inverted table technique effectively engages glutes and hamstrings while reducing muscle fatigue during warm-ups.
  2. Proper alignment and core contraction are essential for executing the technique safely and effectively.
  3. This method introduces a diverse range of muscle engagement that can improve overall functionality and strength.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

With your hands behind you and your legs in-front of you, while keeping your hips up and belly in the air, move forwards for 10-paces and backwards for 10-paces.

This is to demonstrate contraction of the hamstring and glute muscles while moving.

Move opposite hand and foot while moving.

You must not allow the hip to drop more than the elbow height. Hips must stay up the entire time.

You cannot sit down or standup until completed.

Repeat once.

Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x10 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x10 times the specified amount.
Details
Must travel 10 standard paces forwards and 10 backwards. (20 in total)
repetitions.
You must complete 1 repetitions
+ / -
You can repeat more than specified.
Details
Repeat once.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Facing upwards
Details
You must be facing upwards.
Transcript
																									

														
5.359

														
the inverted table technique the

													

																									

														
8.12

														
inverted table qm is a great way of

													

																									

														
13.559

														
engaging the glutes and the

													

																									

														
16.199

														
hamstrings it's also you'll find useful

													

																									

														
20.359

														
for working qm especially when you're

													

																									

														
23.24

														
doing a warm-up and people are getting

													

																									

														
25.88

														
too fatigued on the deltoids and the

													

																									

														
28.4

														
shoulders uh moving in normal qm this

													

																									

														
32

														
helps them to open out their chest open

													

																									

														
34.079

														
out the the deltoid and work in the

													

																									

														
38.559

														
inverse position so they're still

													

																									

														
41.239

														
working they're still doing um yeah some

													

																									

														
44.92

														
qm but it helps alleviate the the aches

													

																									

														
48.84

														
and pains of a normal

													

																									

														
50.44

														
qm predominantly though it's used for

													

																									

														
54.039

														
trying to keep the the glutes and the

													

																									

														
55.96

														
hamstrings uh tight and contracted and

													

																									

														
58.64

														
strong so hands are going to be behind

													

																									

														
61.44

														
you feet out in front of you and this is

													

																									

														
64.879

														
the position most people will revert to

													

																									

														
66.76

														
their hips are dropped and really

													

																									

														
68.68

														
nothing is working in terms of

													

																									

														
70.52

														
hamstrings and glutes what you need to

													

																									

														
72.52

														
be is in a table position so you need to

													

																									

														
75.32

														
contract up in this position so your

													

																									

														
78.439

														
quads and belly are straight now from

													

																									

														
81.439

														
here you're going to do the qm again so

													

																									

														
83.479

														
it's the opposite hand and foot so right

													

																									

														
85.6

														
hand left foot left hand right foot so

													

																									

														
88.92

														
you're moving

													

																									

														
90.479

														
like

													

																									

														
91.72

														
this

													

																									

														
93.68

														
trying to keep the legs and the Torso

													

																									

														
97.84

														
straight and in

													

																									

														
99.96

														
line again it's just another technique

													

																									

														
102.159

														
for warming up it's a great qm method

													

																									

														
104.759

														
for um the inverse uh muscle groups that

													

																									

														
108.84

														
you wouldn't be usually doing for qm uh

													

																									

														
111.759

														
so yeah it's a great one to practice and

													

																									

														
114.119

														
try
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:13,000
the inverted table technique the

2
00:00:08,000 --> 00:00:16,000
inverted table qm is a great way of

3
00:00:13,000 --> 00:00:19,000
engaging the glutes and the

4
00:00:16,000 --> 00:00:23,000
hamstrings it's also you'll find useful

5
00:00:20,000 --> 00:00:25,000
for working qm especially when you're

6
00:00:23,000 --> 00:00:28,000
doing a warm-up and people are getting

7
00:00:25,000 --> 00:00:31,000
too fatigued on the deltoids and the

8
00:00:28,000 --> 00:00:33,000
shoulders uh moving in normal qm this

9
00:00:32,000 --> 00:00:38,000
helps them to open out their chest open

10
00:00:34,000 --> 00:00:41,000
out the the deltoid and work in the

11
00:00:38,000 --> 00:00:44,000
inverse position so they're still

12
00:00:41,000 --> 00:00:48,000
working they're still doing um yeah some

13
00:00:44,000 --> 00:00:49,000
qm but it helps alleviate the the aches

14
00:00:48,000 --> 00:00:53,000
and pains of a normal

15
00:00:50,000 --> 00:00:55,000
qm predominantly though it's used for

16
00:00:54,000 --> 00:00:58,000
trying to keep the the glutes and the

17
00:00:55,000 --> 00:01:00,000
hamstrings uh tight and contracted and

18
00:00:58,000 --> 00:01:04,000
strong so hands are going to be behind

19
00:00:61,000 --> 00:01:06,000
you feet out in front of you and this is

20
00:00:64,000 --> 00:01:07,000
the position most people will revert to

21
00:00:66,000 --> 00:01:09,000
their hips are dropped and really

22
00:00:68,000 --> 00:01:11,000
nothing is working in terms of

23
00:00:70,000 --> 00:01:14,000
hamstrings and glutes what you need to

24
00:00:72,000 --> 00:01:17,000
be is in a table position so you need to

25
00:00:75,000 --> 00:01:21,000
contract up in this position so your

26
00:00:78,000 --> 00:01:23,000
quads and belly are straight now from

27
00:00:81,000 --> 00:01:25,000
here you're going to do the qm again so

28
00:00:83,000 --> 00:01:28,000
it's the opposite hand and foot so right

29
00:00:85,000 --> 00:01:29,000
hand left foot left hand right foot so

30
00:00:88,000 --> 00:01:30,000
you're moving

31
00:00:90,000 --> 00:01:33,000
like

32
00:00:91,000 --> 00:01:37,000
this

33
00:00:93,000 --> 00:01:39,000
trying to keep the legs and the Torso

34
00:00:97,000 --> 00:01:41,000
straight and in

35
00:00:99,000 --> 00:01:43,000
line again it's just another technique

36
00:00:102,000 --> 00:01:48,000
for warming up it's a great qm method

37
00:00:104,000 --> 00:01:51,000
for um the inverse uh muscle groups that

38
00:00:108,000 --> 00:01:53,000
you wouldn't be usually doing for qm uh

39
00:00:111,000 --> 00:01:56,000
so yeah it's a great one to practice and

40
00:00:114,000 --> 00:01:57,000
try