The Limits of Lifting
Let’s be clear: lifting heavy weights builds impressive muscle and strength. Deadlifts, squats, and bench presses are fantastic tools for developing raw power. However, an exclusive focus on them can create a very specific, and sometimes limited, type
of athlete. This style of training primarily occurs in one plane of motion (forwards and backwards) and can sometimes lead to mobility restrictions, joint stiffness, and a disconnect between the upper and lower body. True athleticism isn't just about how much you can lift; it's about how well you can control and move your own body through space. If your strength is locked in rigid patterns, you may be powerful but not truly athletic.
Enter Primal Movement
Intensity crawl drills are a form of 'primal movement' or 'animal flow'. They tap into the fundamental movement patterns we all learned as infants but have long since forgotten. By getting on all fours, you re-engage your body as an integrated system. These are not lazy crawls; they are active, deliberate drills that demand immense core control, shoulder stability, and coordination. The 'intensity' comes from maintaining perfect form, controlling your tempo, and challenging your muscles and cardiovascular system in a completely new way. It’s about building strength from the inside out, starting with a powerful, engaged core that connects every limb.
Master The Bear Crawl
This is your starting point. Begin on your hands and knees, with your hands directly under your shoulders and your knees under your hips. Now, lift your knees just an inch or two off the floor, keeping your back flat like a tabletop. This is the starting position. To move, step your right hand and left foot forward simultaneously, just a few inches. Then, do the same with your left hand and right foot. The key is to keep your hips low and stable—don't let them sway side-to-side. Your core should be braced and your movements small and controlled. Try crawling forward for 10 metres, then backward. It sounds simple, but it’s a humbling core workout.
Level Up with The Lizard Crawl
Once you’ve mastered the bear crawl, the lizard crawl adds a new challenge for mobility and strength. Start in a push-up position. To move forward, bring your right foot up to the outside of your right hand while simultaneously moving your left hand forward. Your body should be low to the ground throughout the movement. Then, repeat on the other side: bring your left foot to the outside of your left hand as you move your right hand forward. This drill dramatically opens up your hips and T-spine while demanding incredible oblique and shoulder strength. Move slowly and deliberately to get the full benefit.
The Real-World Benefits
Incorporating these drills into your routine, even for just 5-10 minutes as a warm-up or a finisher, yields massive returns. First, you build a bulletproof core. Crawling forces your deep abdominal muscles to work overtime to stabilize your spine. Second, it improves shoulder health and stability by teaching your shoulder blades to move correctly on your ribcage. Third, it enhances proprioception—your body's awareness of its position in space—improving your coordination and balance in all other activities, including your heavy lifts. Finally, it’s a fantastic low-impact cardio workout that will leave you breathless without pounding your joints.
