When you hear the word “crab walk”, you immediately think of a junior high school PE class. And to be honest, that’s exactly what comes to mind … maybe a little more controlled and sophisticated version of the exercise. If you took a crab walk as a kid, revisiting this move may give you great nostalgia, some laughter, and some very real benefits.
It’s a great move for all levels and the details make the biggest difference. “Despite its simplicity, this is a surprisingly demanding exercise after a minute or two,” explains CPT Christina Ernest. “This makes it suitable for beginner, intermediate and advanced exercises. Crab walks are not typical or traditional exercises, but they are effective and informative, and they are much more difficult than they look.” ( Creatures taken from those shells fit amazingly!)
She adds that crab walk exercises incorporate complex movements due to the functioning of the arms, shoulders, core, hamstrings, quadriceps, and gluteal muscles. She describes it as “highest efficiency.” ICYDK, compound exercise is when two or more muscle groups are targeted at the same time. In other words, you can basically combine the double benefits into one move. (Score!)
Also, no gym equipment is required. You can do it wherever you want to work out. As long as you have some space to move your body length, you can try a crustacean cruise.
Ready to walk the crabs? Read a comprehensive guide to crab walks, including step-by-step form tips from trainers, changes, how to incorporate it into your routine, and more.
Benefits of crab walking
Do you like running and biking? The crab walk is for you. This is especially useful for runners and cyclists who need to be fully aligned during training. “”Walking like a crab will test your body in new ways. Notice how the posture changes when you walk upright after walking the crab several times.
In addition, increasing strength, balance, and flexibility can reduce stress on ligaments and muscles, reducing the chance of injury, Ernest said. “This atypical exercise helps balance and coordination, and helps us to do better.”
In addition to moving the muscles from head to toe by taking a crab walk, you are also raising awareness of your body and synchronizing with your posture. “Over time, this can improve your posture in your daily life, whether you’re walking, exercising, or sitting at your desk at work,” says Ernest.
How to take a crab walk in perfect shape
When I returned to my junior high school PE class, I probably didn’t (or needed) an introductory book on crab walks. After all, it was all for fun at the time. Now you will want to prepare yourself to succeed in the form of a proper crab walk. Here are some tips for a step-by-step crab walk from Earnest to make sure the movement doesn’t clutter you:
- Start by sitting on the ground. Bend your knees, place your hands 2 inches behind, and point your fingers toward your hips.
- Lift your hips a few inches above the ground. Straighten your arms and bend your knees.
- Adjusts the movement of the hands and feet. At the same time, move your left hand forward and at the same time step forward with your right foot. Repeat with your left foot and right hand. This completes one person. Focus on controlling the movement of the opposite side (a fantasy term for moving parts of the body on the opposite side at the same time).
- Maintain a neutral posture. I don’t want to arch my back or push my pelvis while I’m on the move. “The lumbar spine is neutral and the scapula needs to lightly push the chin down and slowly pull it back toward the floor,” Ernest says.
- Keep walking. Travel about 15 feet ahead, aiming for a total of 10 contacts. To inflict extra burns on the triceps, you can add a backward movement to advance this movement, walking 10 times forward and then 10 times backward.
Common crab walk mistakes to avoid
As you remember, crab walks can be easy and fun. Still, there are some common mistakes to note. Here’s what Ernest says can stumble on the move and how to fix it:
- Bent elbow. This can make traveling uncomfortable. To avoid discomfort, keep your straight arms as straight as possible while walking.
- Flat feet. To maximize hip stability and gluteal involvement, lift your toes slightly to maintain heel weight.
- The person in charge in a hurry. Faster is not as good for a crab walk. Focus on the slow pace and focus on each step.
- Non-uniform weight distribution.. I want to support my weight evenly between my hands and feet. If your hands start to get overpressure, you can pause to stretch your wrists several times before continuing.
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Crab walk changes and variations
If you need a variation of a crab walk, Earnest has a lot of tips. What’s the easiest way to make your movements more challenging? Raise your hips high. And if you need relaxed variations, lower them. The closer your hips are to the floor, the easier your hips will be.
Whether you’re increasing the difficulty or softening the strength, there are some changes to get you started.
1. Add a resistance band.
Method: Push out your knees to apply tension to the band. Raise your hips and keep the band taut while taking a step back and forth. This variation increases the demand on the muscles of the hip stabilizer.
2. Change the direction.
Method: Instead of moving forward, move your hands and feet sideways. Adding a crab walk to the left and right will challenge your hips and shoulders with new athletic aspects, with the benefits of balanced strength and agility.
3. Try touching your toes.
Method: Want to smash your core? Bend your knees, sit on the mat with your legs hip-width, and place your hands behind with your fingertips facing your gluteal muscles. Lift your hips off the mat, kick your right foot up, and touch your right foot with your left hand. Put your right foot back on the mat and repeat on the other side.
Professional tips: If the crab walk isn’t yours, bear crawls can be a great alternative.
How to take a crab walk in your routine
It’s well worth overcoming the awkward feelings of a crab walk. This move is an all-star warm-up. According to Ernest, completing 10 iterations is a great way to warm your body before strength or aerobic exercise. “This movement focuses primarily on the shoulders, core, and gluteal muscles, so it’s a great movement before a hip hinge intensive session (think deadlift) or aerobic exercise (tempo pace, interval run, etc.). “She adds.
Whenever you walk a crab, remember these simple tips from Earnest: control your breathing, count your steps, and maintain a neutral and relaxed posture.
Conclusion: Balance is the key to mastering this animal-style movement. Practice, Practice, Practice-You will find that exercise becomes more natural over time.
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