摘要
ATHLEAN-X 的 Jeff Cavaliere 探讨了美国陆军从传统体能测试向更具功能性、综合性动作评估转变的趋势。他提出了一种对陆军新型平衡训练动作的升级版本，通过加入不等重量和低位运动姿态，使其更具挑战性。
核心要点
- 美国军方正在以更具功能性的评估取代传统体能测试，以更好地模拟真实战场需求，例如拖拽 180 lb 的雪橇来模拟救援倒下的战友。
- 陆军的一项训练动作要求各手持一个 30 lb 的弹药桶，在平衡木上行走——在负重状态下测试平衡能力和姿态稳定性。
- Jeff 认为，可以通过使用不等重量（例如一手持 20 lb，另一手持 40 lb）来改进这一动作，从而对稳定性和核心造成更大挑战。
- 他还提出了第二项升级：在整个动作过程中保持低位分腿深蹲姿态行进，而非直立行走，体现了运动训练中重心越低、竞技优势越大的核心原则。
- 陆军向功能性测试的转变与 ATHLEAN-X 的核心理念高度契合：训练整合多个肌群的动作，并将训练效果迁移至现实表现。
- 以腿屈伸等孤立动作与综合性动作进行对比——后者能够同时训练上肢、下肢、平衡、协调、core stability 以及爆发力。
动作详解
升级版平衡木负重行走（ATHLEAN-X 版本）
目标肌群
- 下肢（通过分腿深蹲姿态训练股四头肌、臀肌、腘绳肌）
- 核心及稳定肌群（对抗不等负荷引起的侧向倾斜）
- 肩部与握力（负重不对称重量）
标准动作要领
- 一手持较轻重量（如 20 lb），另一手持较重重量（如 40 lb）
- 降低重心进入分腿深蹲 / 低位运动姿态——全程保持低位，不要直立站高
- 目视前方，时刻保持对周围环境和自身平衡的感知
- 尽量保持双脚大致成一直线，以模拟平衡木行走的条件
- 在行进至中点时交换双手，确保两侧均衡受训
常见错误
- 直立行走而非保持低位——这会消除姿态挑战，降低对运动表现的迁移价值
- 双手使用等重——这会消除旋转和侧向稳定性的训练需求
- 在动作中途从低位起身站直
组数 / 次数
- 未提及具体组数或次数；该动作以持续负重行走的形式进行演示，以距离为单位，在行进至中点时交换双手
涉及概念
- functional training
- integrated movement
- core stability
- balance training
- unilateral loading
- split squat
- athletic performance
- farmer’s carry
English Original 英文原文
Summary
Jeff Cavaliere of ATHLEAN-X discusses the US Army’s shift away from traditional fitness testing toward more functional, integrated movement assessments. He proposes an upgraded version of one of the Army’s new balance drills, making it more challenging by incorporating unequal weights and a low, athletic stance.
Key Points
- The US military is replacing traditional fitness tests with more functional assessments that better simulate real battlefield demands, such as dragging a 180 lb sled to simulate rescuing a fallen soldier.
- One Army drill involves carrying two 30 lb jugs of ammunition while walking a balance beam — testing balance and postural stability under load.
- Jeff argues this drill can be improved by using unequal weights (e.g., 20 lb in one hand, 40 lb in the other) to create a greater stability and core challenge.
- He adds a second upgrade: staying low in a split squat position throughout the movement rather than walking upright, reflecting the athletic principle that a lower center of gravity provides a competitive advantage.
- The Army’s shift toward functional testing aligns with the core ATHLEAN-X philosophy: train movements that integrate multiple muscle groups and carry over to real-world performance.
- Isolated exercises like leg extensions are contrasted with integrated movements — the latter simultaneously train upper body, lower body, balance, coordination, core stability, and explosiveness.
Exercise Details
Upgraded Balance Beam Carry (ATHLEAN-X Version)
Target Muscles
- Lower body (quads, glutes, hamstrings via split squat position)
- Core and stabilizers (resisting lateral lean from unequal loads)
- Shoulders and grip (carrying asymmetric weights)
Proper Form Cues
- Hold a lighter weight in one hand (e.g., 20 lb) and a heavier weight in the other (e.g., 40 lb)
- Drop into a split squat / low athletic stance — stay low throughout the entire movement, do not stand tall
- Keep your head up and maintain awareness of your surroundings and balance
- Try to keep feet roughly in line with each other to replicate balance beam conditions
- Switch hands at the midpoint so both sides are challenged equally
Common Mistakes to Avoid
- Walking upright instead of staying low — this removes the postural challenge and reduces athletic carryover
- Using equal weights in both hands — this eliminates the rotational and lateral stability demand
- Raising up out of the low position mid-movement
Sets/Reps
- No specific sets or reps mentioned; the exercise is demonstrated as a continuous carry drill for distance, switching hands at the halfway point
Mentioned Concepts
- functional training
- integrated movement
- core stability
- balance training
- unilateral loading
- split squat
- athletic performance
- farmer’s carry