← EXERCISE LIBRARYCalisthenics
Crab Walk
Reverse tabletop travel on hands and feet, loading the posterior chain and demanding shoulder extension most people have lost. Three lengths of ten metres with the hips up before adding distance.
- 01Sit with the knees bent and the hands on the floor behind you, fingers pointing toward the feet.
- 02Press the hips up until the torso and thighs form a flat tabletop.
- 03Step one hand and the opposite foot backward or forward together.
- 04Keep the hips high throughout, never letting them touch down.
- 05Travel the set distance, then reverse direction.
- 01Hips stay up, do not let them drag.
- 02Chest open, do not round the shoulders forward.
- 03Fingers point at your feet to protect the wrists.
- 01Hips dropping toward the floor, which removes the glute demand and makes it a shoulder-only shuffle.
- 02Hands turned fully away from the feet, which stacks the wrist at end range and makes it ache within a length.
- 03Rushing, which usually means the shoulders are being loaded in a range they have not earned yet.
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.