Moves/Lizard Crawl

Lizard Crawl

ID: 438

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Exercise Type:
Total Quadruped
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Set neutral wrists — spread fingers wide for a larger base of support.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Elbows face back, not out, to protect the elbow and shoulder joint.
  4. 4. Avoid collapsing into the supporting shoulder — actively press the floor away.

Regression:

Place a light weight on the lower back and focus on not letting it fall before adding movement.

Progression:

Progress to a single-limb support: three-point bear position then dynamic movement.

Common Problems:

Head drooping — keep eyes looking down and slightly forward to maintain cervical neutral.