Crawling Progressions

Discussion in 'Bodyweight' started by njrick1, May 14, 2019.

  1. njrick1

    njrick1 Double-Digit Post Count

    Hello Strong First,

    I have been loading my spider man crawls with speed for over a year in my basement. OSP recommends progressing by dragging weight but this is not practical in my basement. Does anyone have any other suggestions to increase difficulty? Some ideas I had were elastic bands, a weight vest, or trying to stay lower. I would love to hear the opinions of the community. My goals are to feel good, look good and move well!

    Best
     
  2. Ricky01

    Ricky01 Triple-Digit Post Count

    Mini bands around wrists backwards crawling....game changer.

    Richard
     
    Bauer and njrick1 like this.
  3. njrick1

    njrick1 Double-Digit Post Count

    Will
    Will definitely try thanks!
     
  4. Bauer

    Bauer More than 300 posts

    Can you do it for 10 minutes straight?

    Other than that: How about super slow crawling?

    And this version might be a fun one, too:

     
  5. Kiacek

    Kiacek More than 300 posts

    Wow congratulations on your success with Crawling @njrick1 !
     
    njrick1 likes this.
  6. Bauer

    Bauer More than 300 posts

    This one might also be a good option:

     
  7. Glen

    Glen Quadruple-Digit Post Count

    A nice exercise I like to do when Crawling space is limited is a static clock tap crawl

    Go up into Elevated four point position like you are about to leopard crawl.

    Contralateral limbs
    Step one - R arm reaches out to 1 o'clock, left leg out to 7 o'clock
    Step two - R arm reaches out to 2 o'clock, left leg out to 8 o'clock
    Step three - R arm reaches out to 3 o'clock, left leg out to 9 o'clock
    Step four - R arm reaches out to 4 o'clock, left leg out to 10 o'clock
    Do the same on the other side (R arm to 11, L leg to 5pm.......)

    The bigger you make the 'clock face' the more you have to reach with the limbs.

    Rather than load a crawl I'm just choosing a harder option
     
  8. njrick1

    njrick1 Double-Digit Post Count

    all excellent options, thank you!
     
  9. Jak Nieuwenhuis

    Jak Nieuwenhuis Quadruple-Digit Post Count

    +1 to can you do it 10 minutes straight yet? Backwards??
     
    Denny Phillips likes this.
  10. Martin Joe

    Martin Joe More than 300 posts

    Hi, @njrick1
    I recommend slowing things down .. to the point of doing the movements in slow motion. You can't cheat gravity when going slow and I mean slow as 1 inch/second if you want it to be challenging.

    Try it out and let me know how it feels :)

    #timeundertension

    /Martin Joe
     

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