Low Crawl
Quick Information
Category
Tactical Training
Difficulty
Beginner
Equipment
Mat
Primary muscle group
Deltoids, Obliques
Secondary muscle groups
Latissimus Dorsi, Hip Flexors, Quadriceps, Trapezius
Movement pattern
Prone Contralateral Locomotion
Training goal
Work Capacity
Sport
Tactical / Military, General Athletic Development, Rugby, Football
Overview
Purpose. Develop the contralateral trunk coordination and shoulder endurance used in tactical movement.
How it fits the system. A beginner-level prone contralateral locomotion entry in the Tactical Training section, programmed to develop work capacity. Related work in the library: Seated Rope Pull and Wall Climb-Over.
Primary muscles
Deltoids, Obliques
Secondary muscles
Latissimus Dorsi, Hip Flexors, Quadriceps, Trapezius
Movement pattern
Prone Contralateral Locomotion
Equipment
Mat
Difficulty
Beginner
How to Perform
- Lie prone with the forearms on the ground and the head up.
- Drive the right forearm and the left knee forward together.
- Pull the body forward, keeping the hips low.
- Alternate sides for the prescribed distance.
Coaching Cues
- "Keep the hips below the shoulders."
- "Opposite arm, opposite leg."
- "Breathe through the whole crawl."
Common Mistakes
- Lifting the hips and losing the low profile.
- Holding the breath.
Progressions & Regressions
Progressions
Add a weighted vest or increase distance.
Regressions
Reduce distance, or crawl on hands and knees.
When to Use It
When to use
Tactical conditioning, warm-ups and trunk coordination work.
When not to use
Shoulder pain in end-range flexion, or hip flexor irritation.
Programming
4–6 sets of 10–20 metres, 60 seconds rest.
Popular
Popular Articles
