← EXERCISE LIBRARYCalisthenics
Beast-to-Crab Transition
Rotate from a bear position through a single-arm support into a crab and back, training rotational control on the hands. Three sets of six transitions per side smoothly before you add speed.
- 01Start in a bear position with the knees hovering under the hips.
- 02Lift one hand and the opposite foot and begin to rotate the hips toward the ceiling.
- 03Pass through a single-arm side support, keeping the supporting shoulder packed.
- 04Land in a crab with both hands and both feet down and the hips pressed up.
- 05Reverse the same path back to the bear position and alternate sides.
- 01Hips lead, the hands follow.
- 02Keep the hips off the floor the entire transition.
- 03Slow through the middle, that is the part that counts.
- 01Sitting down mid-turn, which breaks the transition into two separate positions and skips the rotational control.
- 02Collapsing into the supporting shoulder as you pass through, which loads the joint rather than the muscle.
- 03Rushing for speed before the path is smooth, which usually ends with a wrist taking the weight at a bad angle.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.