Moves/Slider zombie crawls

Slider zombie crawls

ID: 835

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Exercise Types:
Total Quadruped, Upper Pull
Contraindications:
Knee Problems, Shoulder Issues/Mobility
Equipment:
Sliders
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Shoulder and hip should remain the same distance apart on each rep.
  2. 2. Maintain a flat back — a dowel on the spine can serve as a real-time reference.
  3. 3. Think of the spine as a table: every rep tests whether items on the table slide.

Regression:

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

Progression:

Increase the lever arm — extend limbs further before adding load or movement.

Common Problems:

Lower back sagging — cue posterior pelvic tilt and rib cage down. Hip rotation on limb extension — slow down and reduce range.