the CRAWL – core strength and coordintion

the CRAWL – core strength and coordintion

Hey Wild Ones, today it’s all about moving again. To be precise, we’re getting down to the crawl. I’ve chosen the bear-crawl and the crab-walk for today, because I feel that combined, they are a perfect couple for gaining body stability.

The bear-crawl is done tum down and the crab tum up. You can do both of these animal movements forwards and backwards and from side to side. You will notice a difference in how it works your body, depending on which way you’re going. In my video you can see me crawling in a square so that I get all four directions in one circuit.

All in all this primal movement practice will give your whole body strength and stability. Not only will this combination help you to get a solid core (abdominal, lower back and glutes), it will also strengthen chest, shoulders, hips and legs. It really doesn’t get much better than that varying only two simple, close to the ground movement patterns. And you will improve your coordination.

When practising the bear crawl, you want to make sure your knees keep close to the ground, but never touch. After all a bear walks on it’s paws and doesn’t crawl on it’s knees. Also make sure to keep your back straight, meaning your core is under tension. don’t go humping your back!
The crab requires a push of your tummy upwards while you move, no butt scraping.
Both crawls are executed moving the left arm while moving the right leg, then moving the right arm while moving the left leg.

Of course there are many more animal movement patterns, and there are many ways to make them more intense.
But I feel that managing these two basic forms is a great start and will really do something for your over all strength, stability and health, if done regularly.
So now have a look at my video and give it a serious go!

get outside and move to your roots!
wild-horse 07/2017