Moves/Beast To Crab Switches

Beast To Crab Switches

ID: 8

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Exercise Type:
Total Quadruped
Contraindications:
None
Equipment:
Floor Based, Kettlebell
Applicability:
Group&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. Avoid collapsing into the supporting shoulder — actively press the floor away.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Breathe into the back of the rib cage to maintain core pressure without flaring ribs.

Regression:

Perform the pattern seated or standing before transitioning to the floor-based position.

Progression:

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

Common Problems:

Knees drifting too high off the floor — they should hover, not float to hip height.