Spider Crawl - Sweat
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Spider Crawl

Sweat - sweat.com

How to: Spider Crawl

Primary Muscles Used:Chest, Abs, Obliques, Pecs, Triceps

Exercise Families:Horizontal Push, Trunk Rotation

Trainer:Kelsey Wells

  1. Place both hands on the mat slightly further than shoulder-width apart, feet together on the mat behind you while resting on the balls of your feet. While maintaining a neutral spine, bend your elbows and lower your torso towards the mat until your arms form two 90-degree angles. This is your starting position.
  2. Take a big step forward with your left hand and right foot at the same time, bringing your knee out to the side so that it almost touches your right elbow, rotating your torso slightly. Ensure that your abdominals remain engaged and that your torso remains parallel with the floor.
  3. Take a big step forward with your right hand and left foot at the same time, bringing your knee out to the side so that it almost touches your left elbow, rotating your torso slightly. Once again, ensure that your abdominals remain engaged and that your torso remains parallel with the floor. Continue alternating between left and right for the specified number of repetitions, inhaling for two steps and exhaling for two steps.

Alternative Exercises for Arms

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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