Crab Walk
Build shoulder stability and coordination with this reverse crawling pattern. Fun and challenging for all levels.
Focus Areas
Prerequisites
Crab Walk
Build shoulder stability and coordination with this reverse crawling pattern. Fun and challenging for all levels.
Prerequisites
The crab walk involves moving in a reverse quadruped position—belly facing up, supporting weight on hands and feet. This unique position challenges shoulder stability, core control, and coordination while providing a playful movement option. The exercise scales from basic position holds to complex multidirectional movement patterns, offering long-term progression potential.
Beyond Movement incorporates crab walks into movement flow sessions and conditioning, recognizing their value for building resilient shoulders and improving coordination. The position requires and develops shoulder extension mobility while strengthening in uncommon positions. We progress from static holds through forward/backward movement to lateral and rotational patterns.
Crab walk training develops attributes difficult to achieve through traditional exercises. The shoulder stability in extension prepares for movements like bridges and back levers, while the coordination challenges enhance overall movement quality. The playful nature of the exercise makes it excellent for group classes and maintaining training enjoyment. Athletes appreciate the unique strength and mobility combination.
Prerequisites
Master these skills first:
- Basic shoulder mobility
- Wrist strength
- Core control
- Coordination for crawling
Common Mistakes
Avoid these errors:
-
Sagging hips
Instead: Maintain table position
-
Locked elbows
Instead: Slight bend for safety
-
Looking backward
Instead: Neutral neck position
-
Uncoordinated movement
Instead: Start slowly
-
Excessive distance initially
Instead: Build gradually
Related Skills
Foundation
Reverse Plank
Strengthen your posterior chain with this inverted plank position. Builds shoulder extension and glute strength.
Foundation
Shoulder Extension
Develop the shoulder flexibility crucial for bridges and advanced movements. Often restricted but essential for balanced development.
Variation
Crawling Patterns
Reconnect with fundamental movement through various crawling patterns. Builds coordination, strength, and mobility simultaneously.
Variation
Bear Crawl
Rediscover primal movement patterns with this full-body exercise. Builds coordination, strength, and endurance simultaneously.
Progression
Bridge (Wheel)
Open your shoulders and spine with this fundamental backbend. Essential for spinal health and countering forward-rounded postures.
Progression
Crab Toe Touches
Coming Soon
