Spider Crawl

Also called spiderman crawl, spider-man crawl and spiderman plank.

Works

Abs, plus chest, shoulders and triceps

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.

1. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
2. Return this leg to the starting position and repeat on the opposite side.

Cues

• Plank, hips level.
• Knee out wide to the elbow.
• Return and switch sides.
• Keep the back flat.

Common mistakes

• Hips piking up.
• Sagging low back.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.

Easier

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