Moves/zSlider Zombie Crawl

zSlider Zombie Crawl

ID: 772

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Exercise Type:
Total Quadruped
Contraindications:
Wrist Problems, Shoulder Issues/Mobility
Equipment:
Sliders
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Elbows face back, not out, to protect the elbow and shoulder joint.
  2. 2. Engage the core before initiating any movement.
  3. 3. Maintain a flat back — a dowel on the spine can serve as a real-time reference.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

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

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.