Exercise – Power Crab Crawl

The Power Crab Crawl is an explosive variation for the crab crawl we all learn and practice in elementary physical education. You can use this to build upper arm strength and power and general wrist strength. Make sure to warm up your wrists and forearms to avoid any injuries. You’ll want to have a solid range of motion with the wrists before using these – that means you can keep your fingers pointed forward on crab crawls.

Roll your weight from the heel of your hands to your finger tips as you ‘hop’ forward on the Power Crab Crawl. Land on the heel of your hands and have a soft bend in the elbows to ensure a safe load on your arms and shoulders.

The Power Crab Crawl can be made more difficult by one of the following:

• Any tripod variation – one leg or one hand
• Reverse table pose by getting your hips high!
• Crawl further forward with the feet to hop further with the hands

You can also try mixing this exercise with another variation, the Spider Crab Crawl.