When was the last time you crawled?
On your hands and knees or hands and toes?
Forward, backward, sideways, clockwise, counterclockwise?
Many haven’t crawled since they learned to walk as babies.
Go crawl right now. On your hands and toes, down and back in the nearest hallway. I DARE YOU!
I bet it’s harder than you thought it’d be!
Crawling is called a primitive movement (along with rolling, pushup, and quadruped). It’s a basic, yet critical, pattern we learn during our physical and neurological maturation as it develops the strength, coordination, and stability that translate into higher level activities such as running and climbing.
Crawling is similar to many things in life; if you don’t use, it you lose it! Your body forgets how to crawl, how to recruit muscles in those fundamental patterns, how to stabilize your body in dynamic positions, and how to coordinate arm and leg movements. Your ability to move (pain and injury free) deteriorates from there because the foundation is gone!
I’ll show you how to start rebuilding your foundation. The most fundamental of the many styles of crawling is the bear crawl (or table top crawl).
In this crawl, the opposite arm and leg move together. The left leg and right arm “step” forward, then the right leg and left arm “step” forward. The challenge is keeping your back straight and hips level through the movement. With clients, I’ll place a foam roller or light, plate-like object on their lower backs while they crawl, forcing them to stay level during movement to prevent the object from falling.
From Eric Cressey’s High Performance Handbook I learned a variation of this crawl where you inhale as you take each “step” then hold the position in place as you exhale,”crunching” your ribs down toward your pelvis.
Once you master forward crawling, then comes backward crawling, sideways crawling, and circular crawling….next add resistance!
Resistance can be added as a weight plate on top of your hips, resistance bands around your hips or shoulders, towing a kettle bell behind you, etc. Just don’t venture there until mastering the basic technique!
I like this video of some other crawling variations:
Here’s your challenge:
- Add 3 sets of 20 steps of bear crawls into 2 of your workouts this week, in your warm up or as a superset to another exercise.
- Post a video and tag or hashtag K8IrelandActive bear crawling!
- Comment below with your thoughts on crawling after giving it a try.