The crab walk is T1 in the flow series — the posterior complement to the bear walk. Where the bear loads the anterior chain (shoulders in flexion, anterior core), the crab loads the posterior chain (shoulders in extension, glutes and hamstrings). Both are needed for balanced ground movement.
Position
Hands behind you, fingers pointing forward or outward (not toward feet — this torques the wrist). Feet flat on the floor, knees bent. Lift your hips until your body forms a table — hips, torso, and knees in one plane. This is the starting position.
Locomotion
Move backward: right hand and left foot move simultaneously (contralateral, same as bear). Then left hand and right foot. Alternatively, move forward (toward your feet), sideways, or in any direction. The crab can move in all directions from this base position.
Crab Hip Dip
From tabletop, lower one hip toward the floor without rotating, then return. This adds a lateral hip mobility demand to the crab position and is a common flow transition movement.
The Posterior Loading Case
Shoulder extension (hands behind body) is an undertrained position in most programs. The crab walk builds shoulder extension strength, wrist extension tolerance in a different plane than the bear/crow, and glute+hamstring isometric endurance in a loaded hip extension position. It fills a genuine gap.
Move. Groove. Repeat. Smooth.
← Bear Walk | Next: Ground Movement Flow →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.