In my Gym Bag: Valslides
This week I want to write an article about things that I carry with me to the gym. One of the tools that I carry in my bag is a pair of Valslides. Valslides are plastic disk with a little bit of foam padding. They slide on just about every surface (indoors) they work very well on turf and carpet. The Valslides will make a stable surface unstable and therefore will force people to stabilize the limb throughout the movement. The Valslides are a pretty cheap tool roughly 30 dollars online. I honestly feel that I have gotten more than my 30 dollars’ worth of use out of them. It is a fantastic tool to have in your own personal gym or to use when training clients. I will go over some exercises that you can do with the Valslides but if you are creative you will be able to come up with some interesting exercises.
Upper Body Exercises.
Push up with Single arm Slide out. This is a push up variation. It will help increase the difficulty of the exercises and also help train people for the single arm push up. I also so see the arm slide out as a moving plank exercises as well.
Single and Double arm Chest Fly. This is a very good variation of Chest fly. If you do not have access to dumbbells and lord forbid Chest fly machine (can’t believe I typed that). This is a great variation to that exercise. On the single arm while performing a push up the arm on the Valslide will perform a chest fly. This is a great exercise for isolating the chest muscles. Once your mastered single arm Chest Fly you can move to the Double arm Chest Fly. The double Chest Fly will work on Shoulder stability through the motion.
Lower Body Exercises
Reverse Lunge on Valslide. This is probably my favorite posterior chain on the Valslide. If you goal is to get quicker and faster I highly recommend. Remember running and sprinting is a pulling exercise not a pushing exercise. This reverse lunge works the hamstrings and Glutes in the same fashion as running. It is a fantastic exercise.
Valslides Lateral Lunge. If you don’t have access to a slide board the valslide is the next best thing. Place your foot on a valslide. Now slide your foot outward sideways as far as you can. Now return to standing. This is a great exercise to work the adductors of the legs. I know believe that athletes don’t work their adductors enough.
The body saw is like a moving plank. You want to start in the plank position with your feet on the Val slides. Now with your arms push your body back and pull forward continue until reps are completed. It is a variation to Abs rollout.
Mountain climbers on Valslides
Assume the mountain climber position on the ground on hands and feet. Take the Valslide pucks and place them under your feet. Now keep your back straight and butt down perform mountain climbers without bouncing up and down. You don’t have to worry about lifting your foot off the ground. Mountain climbers are very good for the Hip flexors.
Hopefully with the information provided you are willing to give Valslides a try or look to include them into training bag.