Crawling Progressions

njrick1

Level 5 Valued Member
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
 

Glen

Level 6 Valued Member
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
 

Martin Joe

Level 6 Valued Member
I have been loading my spider man crawls with speed for over a year 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.

My goals are to feel good, look good and move well!
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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