Moves/bw crab limb lifts

bw crab limb lifts

ID: 1047

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Exercise Types:
Total Quadruped, Aesthetic
Contraindications:
None
Equipment:
Floor Based, Kettlebell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of the spine as a table: every rep tests whether items on the table slide.
  2. 2. Elbows face back, not out, to protect the elbow and shoulder joint.
  3. 3. Maintain a flat back — a dowel on the spine can serve as a real-time reference.

Regression:

Reduce the lever arm — keep limb extensions shorter until the base position is stable.

Progression:

Add a perturbation (partner tap) or unstable surface to increase reactive demand.

Common Problems:

Collapsing into the supporting shoulder — press the floor away actively.