The Little Black Duck Walk
By Haydn Ellis, founder of Brutal Training

One exercise I have been doing regularly since the second group training at Raoul’s is the reverse duck walk. In particular, with weight added (50lb plate) this exercise is a killer. Here’s a basic ladder to help incorporate this torture fest.

Duck walk forward from one end of your 30m training area to the other. Use weight if you can. Preferably a plate of some kind up to 50lb. Stand up and deep squat holding the weight behind your head for 10 reps. Duck walk backwards with the weight behind your head. Murder! Perform 9 squats. And so it goes, reducing the number of squats by one until you reach zero.

If you can’t manage weight initially then do the drill as a bodyweight only exercise. Only begin at 20 reps on the squats so you get stronger faster. Add weight progressively until you hit the big plate.

I hope you like the photo accompanying this article. This is the result of Frank’s reverse duck walk effort at the last Raoul group session. Blood everywhere! It was awesome. Frank just taped up and kept going. Brutal but fun; at least for me at the time.