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ID: Spider_Crawl

Spider Crawl

LEVEL: beginner
Spider Crawl

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICcompound
  • FORCEpull
  • EQUIPMENTbody only

MUSCLE ENGAGEMENT

PRIMARY TARGETS

abdominals

SECONDARY TARGETS

chestshoulderstriceps

EXECUTION PROTOCOL

  1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
  2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
  3. Return this leg to the starting position and repeat on the opposite side.