Spider Crawl

Core · Bodyweight

How to do it

Get into a push-up position with your feet together and your body straight. Travel forward bringing **your knee towards the elbow on the same side**, outside it, as the opposite hand steps forward; alternate and keep going. The body stays low and the hips do not rise. It is hip mobility, core and shoulder at once, which is why it gets used so much as a warm-up. The classic mistake is lifting the hips to make it easier: the lower you stay, the more the hip works and the less your arms do.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Chest, Shoulders, Triceps

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