Enhancing Skills

Crawl

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

The dumbbell crawl is a full-body exercise that mimics the crawling motion of a baby. It involves crawling forward and backward while holding a pair of dumbbells in a bear crawl position.

Stretch to do prior to exercise:

  • Wrist stretch: hold your arm out straight in front of you, palm facing down, and use your other hand to gently pull your fingers down and back towards your forearm.
  • Cat-cow stretch: start on your hands and knees, then alternate between rounding your spine up towards the ceiling and arching your back down towards the ground.
  • Hip flexor stretch: kneel on one knee with your opposite foot in front of you, and then push your hips forward until you feel a stretch in the front of your hip.

Warmup to do prior to exercise:

  • Jog in place for 2-3 minutes to get your heart rate up.
  • Do a set of 10 bodyweight squats to warm up your lower body.
  • Do a set of 10 push-ups to warm up your upper body.

How to select the proper weight: Start with a light weight, such as 5 or 10 pounds, and increase the weight as needed based on your fitness level and strength.

Proper form:

  1. Begin on all fours with a dumbbell in each hand, palms facing down.
  2. Lift your knees off the ground and walk forward with your hands and feet, keeping your back flat and your core engaged.
  3. Take small steps forward, alternating your left hand with your right foot and your right hand with your left foot.
  4. Continue moving forward for a set distance or number of steps, then reverse the movement and crawl backwards.
  5. Keep your hips low and your core engaged throughout the exercise.
  6. Do not let your lower back sag or your hips rise too high.

How to reduce difficulty: To reduce difficulty, use lighter weights or perform the exercise without weights.

How to increase difficulty: To increase difficulty, use heavier weights or crawl for a longer distance.

Number of reps:

  • Beginner: 1 set of 10-12 steps forward and backward.
  • Intermediate: 2-3 sets of 10-12 steps forward and backward.
  • Advanced: 3-4 sets of 10-12 steps forward and backward.

Estimated time for exercise: 1-3 sets of the dumbbell crawl takes approximately 5-15 minutes.

Body Group:

Cardio

Muscle Group(s):

Biceps, Forearms, Gluteus, Hamstring, Quadriceps, Shoulders, Triceps

Muscles used:

Primary:

Deltoids, Biceps Brachii, Triceps Brachii, Quadriceps, Hamstrings

Secondary:

Rectus Abdominis, Gluteus Maximus

Tertiary:

Calves

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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