Spider Crawl

Spider Crawl is a full-body exercise that strengthens the core, shoulders, and legs. The exercise requires control and flexibility while challenging your strength. This exercise is ideal for improving both body stability and endurance and works well as part of a cardio or strength training routine.

Correct Form and Technique

Follow these steps to perform the Spider Crawl correctly:

1. Start in a high plank position with hands under the shoulders and feet together.
2. Crawl forward by bringing one knee toward the elbow while the opposite arm moves forward.
3. Keep the body close to the ground and core engaged throughout the movement.
4. Continue forward with a crawling pattern and maintain stability in the body throughout the exercise.

Common Mistakes

Avoid these typical mistakes to get the most out of your Spider Crawl:

• Too high hip position: Keep the hips low to engage the core effectively.
• Using momentum: Perform the movement slowly and controlled for maximal muscle activation.
• Lack of core activation: Keep the abdomen tight and avoid arching the back to protect the lower back.

Modifications and Variations

Try these variations to challenge yourself further:

• Spider Crawl with Push-ups: Add a push-up for each forward movement to train both upper body and core intensively.
• Spider Crawl with Resistance Bands: Use resistance bands around the legs to increase resistance and challenge the lower body.

Reps and Sets

For optimal training, you can start with 3 sets of 20-30 meters of crawling. Be sure to take short breaks between sets to maintain correct form.

Breathing

Proper breathing is crucial to maintain control during the Spider Crawl:

• Inhale deeply before starting each crawling movement.
• Exhale slowly and controlled as you crawl forward.