How To Do Crab Crawl Properly

The crab crawl or crab walk, is a great exercise that will work out your entire body and it does not require any equipment to perform.

It does not also require a specific location so you can do it practically anywhere with enough space.

You balance your own weight using your hands and legs. This workout may not seem like a legitimate exercise but it is a beneficial addition to your exercise program.

It will use your own bodyweight for resistance. It will help you burn fat in your back, arms, shoulders, core and lower body.

The crab walk is an excellent full body exercise that utilizes your core and upper body and can be considered a high-intensity interval training exercise if done speedily enough.

Being a full body workout, it is important to start slow and incorporate the move into shorter bouts of exercise if you are starting out.

When doing the exercise you are advised to start off slowly then build up to a quicker movement until you find the speed that is right for you.

You could also challenge yourself by increasing the speed of each bout slightly every time you do the exercise.

The crab walk is challenging though effective. It will test your coordination while still improving your overall strength.

You might feel your arms and legs start to shake when you start doing the exercise. This is proof that the exercise is working and you’re getting stronger.

Starting the exercise might feel a bit foreign since it puts your body in a crab-like position that isn’t used to. You will however get more comfortable with the exercise as you progress.

HOW TO DO CRAB CRAWL

The crab crawl will not require any equipment to perform since it relies on your own body weight for resistance.

  • Start by sitting on the floor with your feet hip-width apart in front of you and your arms planted on the floor behind your back with your fingers pointing towards your feet.
  • Lift your hips off the floor and tighten your abs to keep your hips and upper body suspended in the air in a table-top position.
  • Step forward with your right foot as you simultaneously move your left hand forward. Repeat this movement on the opposite side to complete one rep.
  • Concentrate on perfecting the movement of your alternating limbs at the same time as you start off the exercise to make the exercise less complex.
  • Continue walking forward for a total of 10 reps. To make the exercise more advanced, walk forward 10 reps and back for another 10 to target your triceps as well.

Be sure to keep your palms on the floor behind your butt and engage your abdominals to keep your back safe.

You can experiment doing the crawls at different speeds to find out which is the perfect challenge for you.

Do not let your feet move too fast for your upper body since it may injure your shoulders.

WHAT MUSCLES DOES CRAB CRAWL WORK?

Crab crawls are a full body exercise that will work multiple muscle groups at once allowing you to get more done in less time.

It is a great total-body workout that does not require any additional equipment which makes them ideal if you don’t have a lot of time or equipment.

THE CORE

Crab crawls will engage your core in strength training which will help you improve and strengthen your torso muscles.

The oblique and abdominal muscles specifically will benefit from this exercise. This exercise will demand strength from these muscles to suspend your torso.

Keeping tension on these muscles will help develop strength and help build six-pack abs.

THE BICEPS AND TRICEPS

These muscles are found on the front and back of the upper arm respectively. The triceps extend your arms at your elbow while biceps help with curls.

This makes them on of the most important muscles for doing crab crawls.

They hold up your body weight which gives resistance for the exercise to be impactful on your muscles.

THE GLUTES

These are the muscles at the posterior of your hips better known as the butt muscles.

The gluteus medius, gluteus maximus and gluteus minimus are important for helping lift your legs and rotation.

The glutes also help stabilize your pelvis while also extending your hips. This makes it possible to get in the crab crawl position.

THE DELTOIDS

These are the muscles around your shoulder region. Crab crawls engage your shoulders to help in the movement of the arms during the exercise.

The crab crawl position also requires strength from the upper body to hold. It will therefore work your shoulder as well as your chest muscles to boost their strength.

BENEFITS OF CRAB CRAWL

IMPROVES YOUR BALANCE

Crab crawls will improve your balance since you have to transfer your weight from to your hands and back.

It also works your core which boosts its strength and stability. Balance is important for every exercise done and even everyday activities.

STRENGTHENS YOUR UPPER BODY

Crab crawls require you to walk with your arms and feet. This movement is effective for working your upper arm muscles, especially the triceps.

Your shoulder muscles are also engaged in this movement. This exercise will get progressively easier to do overtime.

This is a sign that it is strengthening your upper body as it takes less of a toll on the muscles each time.

IMPROVES YOUR COORDINATION.

Getting the crab movement right takes plenty of focus and coordination of your limbs.

Doing the exercise repeatedly overtime will help you better coordinate your arms and legs more easily.

GETS YOUR HEART RATE UP

The constant movement while supporting your body when doing crab crawls increases your metabolism which in turn increases your heart rate.

ALTERNATIVES TO CRAB CRAWLS

CRAB BRIDGE

This exercise is follows the same principle as the crab walk of holding the body in a horizontal position.

The only difference is that there is movement in crab crawls while in crab bridge you just hold the pose.

CRAB KICK

This variation can be done in one place, making it a handy core-crunching alternative to the crab walk. Get into your crab and alternate kicking your legs as high as you can.

Try to get your leg straight when you kick, although those living in less flexible bodies might find they have to keep their knees bent slightly.

MISTAKES TO AVOID WHEN DOING CRAB CRAWL

MOVING TOO FAST

When starting off with crab crawls especially for beginners, it is important to ensure that you don’t move your legs faster than your hands can keep up.

Start with a slow pace while slowly advancing as you get used to the exercise.

SAGGING OR RAISING HIPS

Your body should stay in a constant table-top position without raising your hips too high or letting them sag too low.

It is important to keep correct form for this exercise to be effective.

CONCLUSION

The crab walk might seem like a simple exercise but it takes time to get used to moving comfortably in the crab position.

It is a great exercise that works your whole body and also improves your coordination as a bonus.