Core Strength Exercise For Fighters – Hand Walkouts
Sit Ups aren’t a core strength exercise. Most fighters don’t realize they’re training muscular endurance instead of true core strength. It’s a crucial distinction, and one your training must respect if you’re serious about developing the kind of core strength that makes a difference in the ring.
Core strength exercises should push you to your limits. If you can crank out more than 6-8 reps in a set, the intensity isn’t high enough to build real strength.
Intensity isn’t static; it evolves as you grow stronger. And that’s where Hand Walkouts come in—a perfect exercise to assess and build your core strength at the same time. Let’s break down how to master Hand Walkouts and start building that fighter’s core.
by Don Heatrick
@donheatrick
Video Script
Core Strength Exercise – Introducing Hand Walkouts
The Hand Walkout strengthens the core in the anti-extension pattern along with chest and arms. And you’ll only need a mat to cushion knees if you modify this exercise.
Core Strength Exercise Detailed Breakdown
Starting your feet around hip width apart, and your hands on the floor around shoulder width apart…
Begin walking out with straight arms through a Bear Plank position (with bent legs, knees off the floor) to a Plank position (with straight legs and torso), ensuring your pelvis is slightly tucked with a tight core to protect your lower back.
Reinforce this strong core by squeezing the thighs and backside too. Although remaining rigid, your torso should feel like it curves slightly toward the floor throughout the exercise, not the ceiling.
You remain on your toes, sitting back through your heels so that you stretch out your calf for increased stability.
Continue to walk your hands out beyond your shoulders, keeping your shoulders down away from your ears, and driving back into your heels as you go.
At your furthest extension, you press your palms strongly into the floor and brace your core the strongest.
Only walk your hands as far forwards as you feel you can brace through the core without collapsing into your lower back, and then walk your hands back in again.
Ultimately, aim to get as flat to the floor as possible, into a Superman position with only your toes and the palms of your hands in contact with the floor – no collapsing! Then walk yourself back into the Bear Plank position before repeating.
Hand Walkouts Common Mistakes
Common mistakes are prioritizing how far the hands go beyond the shoulders and neglecting the correct body position.
And that means instead, that the lower back arches (placing it under strain), and the shoulders can shrug up and destabilise.
And do tuck your tail, but don’t leave your backside far too high up in the air either.
Hand Walkouts Core Strength Exercise Variations
To make the exercise easier, either reduce the distance you walk your hands beyond your shoulders (and how flat to the floor you go), or adopt the kneeling plank position for the exercise, instead of going up on your toes with straight legs.
To make the exercise harder, add a between 2-5 sec isometric hold at your full extension on each rep.
Final Thought – Build Core Strength That Lasts
The Hand Walkout is more than just a core strength exercise—it’s a functional movement that translates directly to your performance in the ring. Every time you resist collapsing into bad form, you’re training your body to stay rock-solid during a fight. Every time you push your limits safely, you’re setting a stronger foundation for greater power and endurance.
Challenge yourself, but prioritize form above all else. You’ll build not just a stronger core, but a stronger, more resilient fighter.
