The Single Arm Waiter Walk is an exercise you need to be putting in your tool box. This is ESPECIALLY true if you have scapula stability issues.
The Benefits of the Single Arm Waiter Walk
The Single Arm Waiter Walk is a multi-purpose exercise that develops scapular stability through packing the shoulder into the scapula. Doing so will allow you to develop shoulder stability = stronger shoulder = healthier shoulder.
While you’re developing scapular stability, gaining awareness of “packing” the shoulder, you’re also getting the benefits of training your “core”- abs/back, and hips. So in short, this is a great exercise that has a LOT of bang for your buck = you should be adding the single arm waiter walks into your workouts.
How to Do the Single Arm Waiter Walk
Simply pick up the dumbbell, brace tight, press it up over head, and then walk. Pretty simple. Just make sure that you have a STRONG grip, that way you’re fully activating the shoulders.
What NOT to Do
Left: Hand placement is too far in front. Center: Hand placement is too far back. Right: Hand placement is correct- directly over the center of mass- wrist, elbows, shoulders, and hips are all aligned.
- Do not lean, stay centered.
- Keep the arm straight up and over your center of mass. Arms should not be in front or behind your COM.
- Do not walk wobbly, make sure hips are stable and you’re walking in a straight line. If you’re wobbly, lower the weight down.
Arm is bent, make sure to PUSH UP HARD and keep a strong grip.
No Room, No Problem
If you don’t have room to walk, then you can simply hold the dumbbell overhead for time instead. Start with 20-30seconds, each week trying to increase the time, once you’ve gone up to 45 seconds increase the weight.
When To Do The Single Arm Waiter Walk
You can even add in the kids! :p
I’m a big fan of doing this as a finisher, combined with the single arm farmers walk. I’d generally recommend doing it for x4 rounds of 20 yards or so and then increase the yardage or increase the weight. If you want to challenge yourself even more, you can do them both at the same time- one arm overhead, the other arm holding the dumbbell!
For some people it maybe beneficial to do this as part of your activation series before you hit the weights or into your training. This will better prepare your shoulders for overhead movements but also fires up your the trunk and hips.
That’s it for today. Give this a shot and let us know how it goes!