What’s the ‘Rock the Boat’ health problem?

In the event you steadily scroll TikTok or Instagram you’ve possible seen the “Rock the Boat” problem that has gone viral over the past couple of weeks. In my feed I’ve seen celebrities, trainers, pals from highschool and “swolemate” {couples} all giving the exercise a attempt.

The #rocktheboatchallenge has garnered greater than 129 million views on TikTok and celebrities like Carrie Underwood, Jenna Dewan and Shawn Johnson have all jumped on board, posting movies of themselves attempting the exercise.

Largely out of curiosity, I dropped down and gave it a attempt myself. And whereas the chiseled celebrities and health influencers make it look easy, this exercise isn’t any joke. To be sincere, the shoulder faucets and mountain climbers are doable (as somebody who works out 5 days every week), however the plank jack pushups are brutal.

Tempted to provide the problem a attempt? Right here’s every little thing you should know.

What’s the #rocktheboatchallenge?

The problem is carried out to a snippet of the tune “Seize Da Wall and Rock Da Boat” by 504 Boyz. Whereas enjoying a portion of the tune, individuals use cues within the lyrics to finish the next actions:

  • 4 shoulder faucets.
  • Six mountain climbers.
  • Plank jacks whereas performing pushups.

If you look past the gimmicky identify and viral movies, what you will have is basically a circuit coaching HIIT exercise that targets the complete physique.

“It’s a sophisticated exercise that requires cardio health, power and coordination. It engages the core, decrease extremities and higher extremities,” Dr. Dennis Cardone, osteopathic sports activities medication specialist and chief of major care sports activities medication at NYU Langone Well being, instructed TODAY. “It’s an all-encompassing exercise that captures plenty of muscle teams and it’s carried out at a excessive depth.”

No muscle group is spared within the “Rock the Boat” problem.

A fast Google search delivers lots of of chiseled exercise fans making the problem look extremely straightforward, however I can personally attest to that truth that’s something however.

“That is very troublesome. There’s plenty of physique management, muscle energy, muscle power and plenty of coordination that must be used,” mentioned Cardone. “In these movies everybody is completely jacked, completely in form, they make it look straightforward. However relaxation assured that main as much as this, they practiced this exercise considerably, along with doing different exercises.”

Is the “Rock the Boat” problem secure?

In case your physique is conditioned to execute this sort of train then, sure, it’s a good exercise. However the excessive depth nature of the circuit opens the door for harm no matter how match you’re.

“It’s capturing a big quantity of muscle teams, however and not using a correct heat up on that day and extra importantly, correct conditioning main as much as this over a interval of months, there’s a excessive threat of harm,” mentioned Cardone.

These beneath 40 threat an overuse harm, tendonitis or a partial muscle tear or pressure, whereas these over 40 threat an entire tear of sure muscle teams, warned Cardone.

The wrists and shoulders take a beating in the course of the train. “I’m actually not a fan of pushups with palms on the ground, it’s a giant stressor. The wrist just isn’t made to weight bear like that so it’s actually robust on the wrists,” mentioned Cardone. “You’re placing plenty of stress on the shoulder in these positions; it’s a giant stressor for the rotator cuff. If somebody has an unstable shoulder they threat an episode of instability of the shoulder throughout these shoulder faucets.”

And the chance of harm doesn’t cease with the higher physique: “With out correct coaching they threat pressure to the hip flexors and quadriceps, then after they’re doing the pushup jacks, they threat harm to the hamstring,” mentioned Cardone. “This shouldn’t be carried out barefoot. Then there’s threat of harm to toes. It needs to be carried out with sneakers.”

It’s possible you’ll be considering: I’m tremendous match. So, I can deal with it, proper? Not precisely.

“Irrespective of how match an individual is, in the event you begin to introduce new workouts and new stressors on sure muscle teams, regardless that they might be utilizing muscle teams in different exercises, there’s a special pressure,” mentioned Cardone. “It’s like a soccer participant happening to the tennis courtroom … Despite the fact that they’re very match and doing high-intensity work, they’re utilizing their physique another way. So even for probably the most match individual … to be able to reduce that threat of recent train — particularly one thing like this that’s excessive depth and power — it must be launched slowly.”

Up for the problem? How one can be part of “Rock the Boat” safely

If you wish to work towards finishing the problem, how will you do it safely?

“To steer up to have the ability to do that, it’s not nearly practising this (exercise). They should incorporate different issues into their routine,” suggested Cardone.

Observe these skilled tricks to correctly prepare for the “Rock the Boat” problem:

  • Begin with HIIT exercises. “They need to be performing some high-intensity interval coaching to construct some energy and cardio/anaerobic conditioning,” mentioned Cardone. Begin with one thing so simple as sprints, he mentioned.
  • Work in your core. “Core power is a significant component in having the ability to carry out this routine safely,” mentioned Stephanie Mansour, licensed private coach and weight-loss coach.
  • Strengthen the higher and decrease physique. “Main as much as this they should strengthen their higher physique — all the main muscle teams, together with the pectoralis, biceps, triceps, the higher again, the rotator cuff,” mentioned Cardone. “That each one must be strengthened, not by doing this specific train, however with free weights or body weight power. After which they should do the identical with their quadriceps and hamstrings.”
  • Do some mobility work. “They should guarantee that they’re versatile sufficient in all these areas as effectively, the shoulders and hips particularly to make sure they’ll tolerate this sort of motion,” mentioned Cardone.
  • Break up the circuit into particular person actions. “Begin with doing pushups after which in that pushup place steadily including mountain climbers at a sluggish tempo. Then with out the pushup, just do the leg motion within the plank jack,” mentioned Cardone “Carry out every motion as a separate entity, not combining it, and first get comfy with that after which begin to mix the actions.”
  • Ditch the music. Carry out the actions slowly, at half pace, mentioned Mansour. Performing the shoulder faucets and mountain climbers slowly will mean you can grasp type and construct power.
  • Assist your wrists. The soundness problem and leaping actions carried out in a plank place put added strain on the wrists. “After I discuss to sufferers about pushups, (I inform them) they need to be utilizing pushup handles or utilizing a dumbbell.”
  • Modify every place. “Learners ought to modify this by solely doing the higher physique or the decrease physique,” mentioned Mansour. “If you are going to do the pushup, then decrease down onto your knees in a modified pushup place. If you are going to do the legs, then decrease down onto your forearms!” To switch the mountain climbers, you can even place your fingers on a counter, bench or chair to do a modified plank after which carry out the mountain climbers, urged Mansour.

Extra methods to coach for the “Rock the Boat” problem: