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Spiderman Crawl

⚡ Quick Reference​

Exercise Type: Locomotion, Mobility, Full-Body Equipment Needed: None (bodyweight) Difficulty Level: Intermediate to Advanced Primary Muscles: Core, Hip Flexors, Shoulders, Obliques Secondary Muscles: Quadriceps, Adductors, Glutes, Triceps, Chest Force Type: Dynamic Stabilization with Rotation Movement Pattern: Quadrupedal Crawling with External Hip Rotation

Key Benefits:

  • Advanced hip mobility with external rotation emphasis
  • Intense oblique and anti-rotation core work
  • Shoulder stability in loaded dynamic position
  • Full-body coordination and movement quality
  • Improves functional movement capacity
  • Enhances athletic performance and agility
  • Builds mental toughness and body control
  • Requires no equipment, minimal space

Ideal For:

  • Athletic training and sport-specific conditioning
  • Advanced mobility and movement training
  • Hip mobility improvement with stability
  • Functional fitness and CrossFit workouts
  • Conditioning circuits and metabolic work
  • Movement practice and skill development
  • Martial arts and combat sports conditioning
  • Building comprehensive movement capacity

Movement Summary​

🎯 Setup​

Starting Position​

Quadrupedal Stance:

  • Begin on hands and knees (all-fours position)
  • Hands directly under shoulders, shoulder-width apart
  • Fingers spread wide pointing forward
  • Knees under hips, hip-width apart
  • Spine neutral with natural curves
  • Head in neutral, eyes looking down
  • Core gently engaged

Hand Placement:

  • Palms flat on ground with full contact
  • Fingers spread wide for maximum base
  • Weight distributed evenly through palms
  • Active pressing into ground (not passive)
  • Wrists stacked under shoulders
  • Slight external rotation through arms

The Hover (Bear Position Base):

  • From quadrupedal position, lift knees off ground
  • Knees hover 1-3 inches above floor
  • Body weight distributed between hands and balls of feet
  • Hips level with shoulders (tabletop position)
  • Core braced to maintain position
  • Ready to move into crawl pattern

Body Alignment:

  • Horizontal torso parallel to ground
  • Neutral spine maintained throughout
  • Shoulders stable and packed
  • Hips level without tilting
  • Legs active and engaged
  • Head as neutral extension of spine

Core Engagement:

  • Pull belly button toward spine (transverse activation)
  • Maintain intra-abdominal pressure
  • Brace without holding breath
  • Rib cage pulled down
  • Pelvic floor engaged
  • Ready for rotational challenges

Environmental Setup​

Space Requirements:

  • 10-20 feet of linear space for forward crawling
  • 6-10 feet width for lateral variations
  • Clear space free of obstacles
  • Adequate room for wide leg placement
  • Safe surface without trip hazards

Surface Considerations:

  • Non-slip, stable flooring essential
  • Adequate traction for hands and feet
  • Yoga mat optional for hand comfort
  • Clean surface for hygiene
  • Flat, level ground preferred
  • Indoor or outdoor suitable

Footwear:

  • Barefoot optimal for foot activation and feel
  • Minimal shoes acceptable if needed
  • Athletic shoes okay for outdoor surfaces
  • Avoid thick-soled unstable footwear

🔄 Execution​

Spiderman Crawl Forward Technique​

Understanding the Pattern:

The Spiderman Step:

  • Unlike standard bear crawl (straight leg movement)
  • Knee comes OUTSIDE of elbow (external hip rotation)
  • Foot plants wide, outside hand position
  • Creates "climbing" appearance (hence "Spiderman")
  • Requires significant hip mobility

Starting Movement:

  1. Begin in bear position (knees hovering)
  2. Prepare to move right hand and left leg
  3. Left knee will come OUTSIDE left elbow
  4. Foot lands wide, creating external rotation

Breathing Pattern​

Optimal Breathing:

  • Rhythmic breathing matching steps
  • Exhale with each step or every other step
  • Never hold breath despite core bracing
  • "Breathe behind the brace"
  • Nasal breathing if possible (better stability)

Key Technical Points​

Hip External Rotation:

  • This is the defining feature of Spiderman crawl
  • Knee must come OUTSIDE elbow, not to it
  • Hip rotates externally (knee points outward)
  • Requires good hip mobility and control
  • Limited by individual hip anatomy and flexibility

Core Anti-Rotation:

  • Obliques work intensely to prevent twist
  • Each wide step creates rotational force
  • Core must resist rotation to keep torso square
  • Greater challenge than standard bear crawl
  • Builds functional core strength

Shoulder Stability:

  • Shoulders bear significant load
  • Must remain stable despite asymmetrical leg loading
  • Rotator cuff works to maintain position
  • Serratus anterior prevents winging
  • Endurance challenge for shoulder stabilizers

Common Execution Errors and Corrections

Error 1: Knee Coming to Elbow (Not Outside)

  • What it is: Knee drives to elbow, not outside it
  • Why: Easier, less hip mobility required, misunderstanding
  • Fix: Cue "knee goes OUTSIDE your elbow - make it wide"
  • Result: Becomes more like mountain climber, loses Spiderman benefit

Error 2: Hips Rotating Excessively

  • What it is: Entire torso twists with each step
  • Why: Weak obliques, moving too fast, poor core engagement
  • Fix: "Keep chest facing floor, hips square - resist the twist"
  • Result: Reduces anti-rotation benefit, poor form

Error 3: Hips Too High

  • What it is: Hips pike up during movement
  • Why: Tight hips, weak core, trying to make it easier
  • Fix: "Keep hips level with shoulders - stay low"
  • Result: Reduces core challenge, different exercise

Error 4: Foot Placement Too Narrow

  • What it is: Foot lands near midline, not wide
  • Why: Limited hip mobility, avoiding the challenge
  • Fix: "Plant foot outside your hand - make it wide like climbing"
  • Result: Loses mobility benefit and external rotation work

Error 5: Moving Too Fast

  • What it is: Speed prioritized over range and form
  • Why: Trying to make it cardio, missing the point
  • Fix: "Slow down - feel the hip stretch on each step"
  • Result: Poor mobility work, increased injury risk

Set and Rep Schemes​

Distance-Based:

  • Beginner: 3 sets x 10-15 feet
  • Intermediate: 4 sets x 20-30 feet
  • Advanced: 5 sets x 40+ feet
  • Rest: 45-60 seconds between sets

Time-Based:

  • Beginner: 3 sets x 20-30 seconds
  • Intermediate: 4 sets x 40-60 seconds
  • Advanced: 5 sets x 60+ seconds
  • Rest: 30-45 seconds between sets

Rep-Based (Steps per Leg):

  • Beginner: 3 sets x 8-10 steps per leg
  • Intermediate: 4 sets x 12-15 steps per leg
  • Advanced: 5 sets x 20+ steps per leg
  • Rest: 45 seconds between sets

💪 Muscles Worked​

Primary Muscles​

Internal and External Obliques

  • Function: Anti-rotation stabilization during asymmetrical loading
  • Action: Prevent torso rotation as leg comes wide
  • Engagement Level: Very High - constant anti-rotation work
  • Why It Works: Wide leg placement creates rotational forces that obliques must resist
  • Peak Engagement: When foot is planted wide and torso must stay square

Hip Flexors (Iliopsoas, Rectus Femoris)

  • Function: Hip flexion combined with external rotation
  • Action: Drive knee forward and outward repeatedly
  • Engagement Level: Very High - both flexion and rotation
  • Why It Works: Deep hip flexion with external rotation creates unique demand
  • Peak Engagement: Bringing knee outside elbow to wide position

Transverse Abdominis (Deep Core)

  • Function: Core compression and spinal stabilization
  • Action: Maintain intra-abdominal pressure throughout movement
  • Engagement Level: Maximum - foundational stability
  • Why It Works: Must stabilize spine during complex multi-planar movement
  • Peak Engagement: Continuous throughout crawling

Anterior Deltoids (Front Shoulders)

  • Function: Shoulder stabilization and support under load
  • Action: Support body weight in horizontal position
  • Engagement Level: Very High - bearing significant load
  • Why It Works: Shoulders flexed bearing 30-40% body weight while moving
  • Peak Engagement: Single-arm support phases during hand advancement

Adductors (Inner Thigh)

  • Function: Stretched during wide leg position, control during movement
  • Action: ECCENTRIC lengthening as leg goes wide, control on return
  • Engagement Level: High - significant stretch and control
  • Why It Works: Wide external rotation creates deep adductor stretch
  • Peak Engagement: Maximum wide foot placement position

Secondary Muscles​

Rectus Abdominis (Six-Pack)

  • Function: Anti-extension, prevent lower back sagging
  • Action: Isometric hold maintaining plank-like position
  • Engagement Level: High throughout movement
  • Why It Works: Must prevent spine extension during crawling

Gluteus Medius and Minimus

  • Function: Hip stabilization, prevent hip drop
  • Action: Stabilize pelvis during single-leg support phases
  • Engagement Level: High during weight shifts
  • Why It Works: Each step requires single-leg stability

Quadriceps

  • Function: Knee extension, maintain hover position
  • Action: Keep knees hovering off ground, support during steps
  • Engagement Level: Moderate to High
  • Why It Works: Constant quad engagement to maintain position

Serratus Anterior

  • Function: Scapular protraction and stabilization
  • Action: Keep shoulder blades stable against rib cage
  • Engagement Level: Very High
  • Why It Works: Prevent scapular winging during weight bearing and movement

Triceps Brachii

  • Function: Elbow extension and arm stabilization
  • Action: Maintain relatively straight arms throughout
  • Engagement Level: Moderate
  • Why It Works: Arms extended supporting body weight

Pectoralis Major and Minor (Chest)

  • Function: Horizontal stabilization
  • Action: Assist in supporting upper body position
  • Engagement Level: Moderate
  • Why It Works: Help stabilize shoulder girdle

Erector Spinae (Lower Back)

  • Function: Spinal extension and anti-flexion
  • Action: Maintain neutral spine position
  • Engagement Level: Moderate
  • Why It Works: Counter abdominal pull to keep spine neutral

Gluteus Maximus

  • Function: Hip extension and stabilization
  • Action: Support hip position, prevent excessive flexion
  • Engagement Level: Moderate
  • Why It Works: Maintain horizontal body position

Hip External Rotators (Piriformis, Deep Six)

  • Function: External rotation of hip during wide step
  • Action: Rotate femur externally to allow knee-outside-elbow position
  • Engagement Level: High during wide placement
  • Why It Works: External rotation is fundamental to movement pattern

Mobility and Flexibility Benefits​

Hip Mobility:

  • Hip flexion with external rotation (complex pattern)
  • Adductor lengthening under load
  • Hip capsule mobility improvement
  • Functional range of motion development
  • Improves squat depth and movement quality

Thoracic Stability:

  • Maintains neutral thoracic position despite rotational forces
  • Develops rotational stability
  • Improves posture and spinal control

Shoulder Mobility and Stability:

  • Shoulder flexion range under load
  • Stabilizes shoulders through full range
  • Builds functional shoulder capacity
  • Improves overhead positions

Coordination and Athletic Benefits​

Contralateral Coordination:

  • Opposite hand and foot moving together
  • Develops cross-body neural pathways
  • Enhances overall movement coordination
  • Improves athletic performance

Rotational Control:

  • Learning to resist rotation while creating it
  • Functional for sports requiring rotational control
  • Improves power transfer in athletic movements
  • Essential for combat sports and ball sports

Movement Complexity:

  • Multi-planar movement integration
  • Develops movement intelligence
  • Enhances proprioception and body awareness
  • Builds movement competency

⚠️ Common Mistakes​

1. Not Going Wide Enough (Knee to Elbow vs. Outside)​

The Problem:

  • Knee comes to elbow instead of outside it
  • Foot plants near midline rather than wide
  • Becomes standard crawl, not Spiderman
  • Loses primary benefit of external rotation

Why It Happens:

  • Limited hip mobility or flexibility
  • Not understanding the movement pattern
  • Easier to do, less demanding
  • Avoiding the stretch sensation

The Fix:

  • Emphasize "knee OUTSIDE elbow"
  • Cue "make it wide like you're climbing a wall"
  • Start very slow to establish pattern
  • Work on hip mobility separately
  • Accept smaller range initially, build over time

Coaching Cue: "Your knee should go OUTSIDE your elbow, not to it. Think about climbing a wall like Spiderman - wide placement."

2. Excessive Torso Rotation​

The Problem:

  • Entire torso twists with each step
  • Hips and shoulders rotating significantly
  • Not resisting rotational forces
  • Reduces anti-rotation benefit

Why It Happens:

  • Weak obliques unable to resist rotation
  • Moving too fast for control
  • Lack of core engagement
  • Not understanding anti-rotation goal

The Fix:

  • Slower tempo to control rotation
  • Stronger core engagement - "brace harder"
  • Focus on keeping chest facing floor
  • Think about resisting the twist
  • Build oblique strength separately

Coaching Cue: "Keep your chest and hips facing the floor - resist the twist that your legs create."

3. Hips Too High or Piking​

The Problem:

  • Hips rise significantly above shoulder level
  • Creates inverted V-shape
  • Reduces core engagement
  • Makes exercise easier (compensation)

Why It Happens:

  • Weak core, can't maintain level position
  • Tight hips making level position difficult
  • Misunderstanding proper form
  • Fatigue causing form breakdown

The Fix:

  • "Tabletop" position - hips level with shoulders
  • Engage core harder to prevent piking
  • Reduce speed or range to maintain position
  • Build core strength with planks and holds
  • Mirror or video feedback

Coaching Cue: "Keep your back flat like a table - hips stay level with your shoulders throughout."

4. Knees Hovering Too High​

The Problem:

  • Knees 6+ inches off ground
  • Almost standing/squatting position
  • Different exercise entirely
  • Much easier, loses effectiveness

Why It Happens:

  • Misunderstanding of hover concept
  • Quad weakness making low position hard
  • Trying to move faster
  • Never learned proper positioning

The Fix:

  • 1-3 inches maximum knee clearance
  • "Hover like floating just above hot surface"
  • Practice static holds at correct height
  • Build quad endurance progressively

Coaching Cue: "Knees barely hover off the ground - imagine they're one inch above hot lava."

5. Poor Hand Positioning​

The Problem:

  • Hands too narrow or too wide
  • Fingers not spread
  • Improper weight distribution
  • Creates wrist or shoulder issues

Why It Happens:

  • Rushing setup
  • Not paying attention to details
  • Wrist discomfort leading to compensation

The Fix:

  • Hands shoulder-width apart
  • Fingers spread wide pointing forward
  • Full palm contact with ground
  • Reset hand position each time if needed

Coaching Cue: "Hands shoulder-width, fingers spread wide. Your hands are your foundation."

6. Rushing the Movement​

The Problem:

  • Moving too fast to control form
  • Speed over quality
  • Sloppy technique
  • Missing mobility and strength benefits

Why It Happens:

  • Treating as pure cardio exercise
  • Impatience or competitive mindset
  • Not understanding purpose
  • Following others moving fast

The Fix:

  • Dramatically slow down
  • Each step should be deliberate
  • Feel the hip stretch on each placement
  • Quality over speed always
  • Speed comes with mastery

Coaching Cue: "Slow down and feel each wide placement. This is about quality movement, not speed."

7. Limited Range of Motion​

The Problem:

  • Not utilizing available hip mobility
  • Small, timid steps
  • Foot placement not actually wide
  • Missing the training effect

Why It Happens:

  • Fear of the stretch or position
  • Not pushing current capabilities
  • Lack of awareness of range
  • Being too conservative

The Fix:

  • Challenge current range safely
  • "Make it wider than comfortable"
  • Progressive range expansion over sessions
  • Use end-range holds occasionally

Coaching Cue: "Take your hip to its end range - challenge your current mobility safely."

8. Breathing Dysfunction​

The Problem:

  • Holding breath during movement
  • Irregular, gasping breathing
  • Unable to maintain breathing with effort

Why It Happens:

  • Complex movement overwhelming coordination
  • Core bracing confusion
  • Moving too fast or intensely
  • Lack of breathing practice

The Fix:

  • Conscious rhythmic breathing
  • Exhale with each step
  • Slow down to allow breathing
  • Practice breathing during static holds
  • "Breathe behind the brace"

Coaching Cue: "Keep breathing rhythmically - exhale with each step. You can brace your core and breathe at the same time."

🔀 Variations​

Beginner/Modified Variations​

1. Knees-Down Spiderman Stretch (Static)

  • Setup: Start in push-up position
  • Execution: Bring one foot outside same-side hand, hold 15-30 seconds
  • Benefit: Builds hip mobility without strength/coordination demand
  • Progression: Add reps, then move to slow Spiderman crawl
  • Best For: Learning the hip position, very limited mobility
  • Key Difference: Static hold, no crawling component

2. Elevated Hands Spiderman Crawl

  • Setup: Hands on low box or bench (6-12 inches)
  • Execution: Perform Spiderman crawl with elevated hands
  • Benefit: Reduces weight on upper body, easier core demand
  • Progression: Lower surface height as strength improves
  • Best For: Building strength before full range version
  • Key Difference: More upright position, easier overall

3. Slow-Motion Spiderman Crawl

  • Setup: Standard position
  • Execution: 3-5 seconds per step with pause in wide position
  • Benefit: Master pattern, build mobility, reduce coordination demand
  • Progression: Gradually increase speed while maintaining form
  • Best For: Learning movement, building mobility
  • Key Difference: Extremely slow tempo emphasizes control

4. Single-Step Spiderman (Alternating Holds)

  • Setup: Bear position
  • Execution: One Spiderman step, return, other side, repeat
  • Benefit: Focus on form, less overall fatigue
  • Progression: Multiple steps each side, then continuous crawl
  • Best For: Beginners, mobility focus
  • Key Difference: One step at a time, not continuous

5. Wall-Supported Spiderman Position

  • Setup: Hands against wall at shoulder height
  • Execution: Practice bringing knee outside elbow against wall
  • Benefit: Vertical position easier, learn pattern
  • Progression: Incline surface, then floor
  • Best For: Extreme beginners, teaching the pattern
  • Key Difference: Vertical reduces strength demand dramatically

Intermediate Variations​

6. Spiderman Crawl with Pause

  • Setup: Standard Spiderman crawl
  • Execution: Pause 2-3 seconds in wide position each step
  • Benefit: Isometric strength in stretched position
  • Progression: Longer pauses or add reach
  • Best For: Mobility emphasis, building strength-endurance
  • Key Difference: Static holds increase time under tension

7. Spiderman Crawl Backward

  • Setup: Standard position
  • Execution: Perform Spiderman pattern moving backward
  • Benefit: Different coordination challenge, spatial awareness
  • Progression: Increase distance or speed
  • Best For: Variety, enhanced coordination
  • Key Difference: Reverse direction adds complexity

8. Spiderman Crawl with Push-Up

  • Setup: Standard Spiderman crawl
  • Execution: Two Spiderman steps, one push-up, repeat
  • Benefit: Adds upper body strength component
  • Progression: More push-ups or harder variations
  • Best For: Full-body conditioning, strength building
  • Key Difference: Combined movement for greater demand

9. Spiderman Crawl to Rotation

  • Setup: Standard crawl
  • Execution: Wide position, rotate torso toward lifted knee, return
  • Benefit: Active rotation vs. anti-rotation, thoracic mobility
  • Progression: Hold rotation longer, add reach
  • Best For: Thoracic mobility, rotational strength
  • Key Difference: Adds active rotation component

10. Lateral Spiderman Crawl

  • Setup: Face perpendicular to direction of travel
  • Execution: Side-stepping Spiderman pattern
  • Benefit: Lateral movement, different muscle emphasis
  • Progression: Increase distance or add resistance
  • Best For: Multi-directional training, sports-specific
  • Key Difference: Lateral plane movement

Advanced Variations​

11. Spiderman Crawl with Hand Release

  • Setup: Standard Spiderman crawl
  • Execution: In wide position, lift hand off ground briefly
  • Benefit: Extreme anti-rotation challenge, tripod stability
  • Progression: Longer holds or opposite arm/leg lifts
  • Best For: Advanced core stability, balance challenge
  • Key Difference: Removes support point for maximum difficulty

12. Weighted Spiderman Crawl

  • Setup: Wear weighted vest or have partner place weight
  • Execution: Standard Spiderman crawl with added load
  • Benefit: Progressive overload, strength development
  • Progression: Heavier weight over time
  • Best For: Advanced strength athletes
  • Key Difference: External resistance significantly increases demand

13. Spiderman Burpee Complex

  • Setup: Standing position
  • Execution: Burpee down, 4 Spiderman steps, push-up, jump up
  • Benefit: Maximum metabolic demand, full-body conditioning
  • Progression: More Spiderman steps or faster tempo
  • Best For: HIIT, athletic conditioning, work capacity
  • Key Difference: Integrated complex for extreme conditioning

14. Single-Leg Spiderman Crawl

  • Setup: Standard position, one leg elevated
  • Execution: All Spiderman steps with one leg only
  • Benefit: Extreme unilateral strength and hip mobility
  • Progression: Longer distances or add weight
  • Best For: Elite athletes, addressing imbalances
  • Key Difference: One leg performs all work

15. Spiderman Crawl on Unstable Surface

  • Setup: Hands on medicine balls or BOSU
  • Execution: Spiderman crawl with unstable upper body contact
  • Benefit: Maximum shoulder stability challenge
  • Progression: Smaller/more unstable surfaces
  • Best For: Advanced shoulder stability, proprioception
  • Key Difference: Instability dramatically increases difficulty

16. Spiderman Crawl Sprint

  • Setup: Mark distance for sprint
  • Execution: Maximum speed Spiderman crawl maintaining form
  • Benefit: Power, speed, conditioning
  • Progression: Longer sprints or repeated intervals
  • Best For: Athletic conditioning, competition
  • Key Difference: Maximum intensity challenges form maintenance

17. Spiderman Crawl to Stand (Kick-Through)

  • Setup: Standard Spiderman crawl
  • Execution: Wide position, thread leg through, stand, return
  • Benefit: Dynamic full-body movement, coordination
  • Progression: Faster transitions or add jump
  • Best For: Functional training, athletic movements
  • Key Difference: Adds vertical component and complexity

18. Partner-Resisted Spiderman Crawl

  • Setup: Partner holds resistance band around waist
  • Execution: Crawl against progressive resistance
  • Benefit: Measured resistance, strength development
  • Progression: Stronger resistance or longer distances
  • Best For: Partner training, measurable progression
  • Key Difference: External resistance creates strength focus

Combination Flows​

19. Animal Flow Sequence

  • Sequence: Bear crawl 10 ft → Spiderman crawl 10 ft → Crab walk 10 ft
  • Benefit: Complete movement variety, full-body conditioning
  • Rounds: 3-5 complete sequences

20. Spiderman to Mountain Climber Complex

  • Sequence: 4 Spiderman steps → 10 Mountain climbers → Repeat
  • Benefit: Combines mobility with cardio
  • Duration: 2-3 minutes continuous

📊 Programming​

Training Goals and Protocols​

1. Hip Mobility Development

  • Protocol: 3-4 sets x 30-45 seconds at slow tempo with pauses
  • Intensity: Controlled pace, emphasis on range
  • Frequency: 4-5 times per week
  • Progression: Increase range, add pauses in stretched position
  • Focus: Perfect form, maximum safe range
  • Rest: 45-60 seconds between sets

2. Core Strength and Anti-Rotation

  • Protocol: 4 sets x 40-60 seconds at moderate tempo
  • Intensity: Moderate pace maintaining stability
  • Frequency: 3-4 times per week
  • Progression: Increase duration, add instability
  • Focus: Resisting rotation, stable torso
  • Rest: 30-45 seconds between sets

3. Athletic Conditioning

  • Protocol: HIIT - 30 sec max effort : 30 sec rest x 6-10 rounds
  • Intensity: Maximum sustainable speed with form
  • Frequency: 2-3 times per week
  • Progression: Increase work time, decrease rest
  • Focus: Power output, speed, endurance
  • Rest: As prescribed in intervals

4. Functional Movement and Coordination

  • Protocol: 3 sets x 20-30 feet at controlled tempo
  • Intensity: Moderate, focus on quality
  • Frequency: 3-5 times per week
  • Progression: Add variations, increase complexity
  • Focus: Movement quality, coordination
  • Rest: 45 seconds between sets

5. Warm-Up and Movement Prep

  • Protocol: 2 sets x 15-20 seconds at easy pace
  • Intensity: 60% effort, movement quality focus
  • Frequency: Before workouts requiring hip mobility
  • Progression: Gradually increase range within warm-up
  • Focus: Hip activation, movement preparation
  • Rest: Minimal, transition to next movement

Sample Workout Integrations​

Example 1: Hip Mobility Session

Hip Mobility Circuit (3 rounds):
1. 90/90 Hip Stretch - 30 seconds each side
2. Spiderman Crawl - 40 seconds slow tempo
3. Cossack Squats - 8 each side
4. Spiderman Crawl with Pause - 30 seconds
5. Frog Stretch - 45 seconds
Rest 60 seconds between rounds

Example 2: Core Conditioning Workout

Core Circuit (4 rounds):
1. Spiderman Crawl - 45 seconds
2. Dead Bug - 30 seconds
3. Side Plank - 20 seconds each side
4. Spiderman Crawl with Rotation - 40 seconds
5. Hollow Body Hold - 20 seconds
Rest 30-45 seconds between rounds

Example 3: Athletic Warm-Up

Pre-Training Movement Prep:
1. Light jog - 2 minutes
2. Leg Swings - 10 each direction each leg
3. Spiderman Crawl - 20 seconds moderate
4. Inchworms - 5 reps
5. Spiderman Crawl - 20 seconds (increase intensity)
6. Jumping Jacks - 30 seconds
7. Spiderman Crawl - 15 seconds (near-max effort)
Ready for training

Example 4: HIIT Conditioning

Tabata Protocol (20:10 x 8 rounds):
Rounds 1-2: Spiderman Crawl Forward
Rounds 3-4: Mountain Climbers
Rounds 5-6: Spiderman Crawl (other direction)
Rounds 7-8: Burpees
Rest 2 minutes, repeat 2-3 times

Example 5: Movement Complexity Session

Movement Flow (5 rounds for quality):
1. Bear Crawl 20 feet
2. Spiderman Crawl 20 feet
3. Spiderman Crawl with Push-Up x 4
4. Spiderman Crawl Backward 20 feet
5. Crab Walk 20 feet
Rest 90 seconds between rounds
Focus: Movement quality and control

Periodization Strategy​

Week 1-2: Foundation Phase

  • Static Spiderman stretches and slow crawl
  • 3 sets x 20-30 seconds
  • Focus: Learning pattern, building mobility
  • Rest: 60 seconds

Week 3-4: Build Phase

  • Standard Spiderman crawl, moderate tempo
  • 4 sets x 30-45 seconds
  • Focus: Increasing range and endurance
  • Rest: 45 seconds

Week 5-6: Intensity Phase

  • Faster tempo, add variations (pauses, rotations)
  • 4 sets x 45-60 seconds
  • Focus: Speed while maintaining range
  • Rest: 30-45 seconds

Week 7-8: Peak/Complexity Phase

  • Advanced variations, combinations
  • 5 sets x 60+ seconds or HIIT protocols
  • Focus: Maximum capacity and complexity
  • Rest: 30 seconds or interval-dependent

Week 9: Deload

  • Return to moderate intensity and volume
  • 3 sets x 30-40 seconds comfortable pace
  • Focus: Movement quality, recovery
  • Rest: 60 seconds

Training Frequency Recommendations​

Beginners (New to Movement):

  • Frequency: 2-3 times per week
  • Volume: 2-3 sets x 15-20 seconds
  • Rest: 60-90 seconds
  • Allow 48 hours recovery between sessions

Intermediate (Comfortable with Pattern):

  • Frequency: 3-4 times per week
  • Volume: 3-4 sets x 30-60 seconds
  • Rest: 45-60 seconds
  • Can train on consecutive days with varied intensity

Advanced (Mastery Level):

  • Frequency: 4-6 times per week
  • Volume: 4-5 sets x 60+ seconds
  • Rest: 30-45 seconds
  • Daily practice possible with proper programming

Recovery Considerations​

Between Sets:

  • Light walking or standing
  • Hip circles and leg swings
  • Deep breathing
  • Shake out arms and legs
  • Hydrate

Between Sessions:

  • Hip flexor and adductor stretching
  • Hip external rotator work (pigeon pose, etc.)
  • Core recovery (dead bugs, gentle core work)
  • Foam rolling hips, quads, IT band
  • Adequate sleep for neural recovery

Signs You Need More Recovery:

  • Significant range of motion decrease
  • Inability to maintain form
  • Hip flexor or adductor pain
  • Excessive core fatigue
  • Mental resistance to movement

🔄 Alternatives & Progressions​

Easier Alternatives (Regressions)​

1. Spiderman Stretch (Static)

  • Why: Builds hip mobility without crawling
  • Difference: Static hold in position
  • Progression: Add rocking, then slow crawl
  • Duration: 30-60 seconds each side

2. Mountain Climbers

  • Why: Similar pattern, less hip mobility demand
  • Difference: Knee comes straight forward, not wide
  • Progression: Add cross-body, then Spiderman
  • Reps: 20-30 seconds

3. Bear Crawl (Standard)

  • Why: Builds foundational crawling strength
  • Difference: No external rotation, straight leg movement
  • Progression: Master bear crawl, then add Spiderman
  • Distance: 20-40 feet

4. Lizard Pose (Yoga)

  • Why: Similar hip position, static and supported
  • Difference: Front knee bent, static stretch
  • Progression: Dynamic rocking, then Spiderman crawl
  • Duration: 45-60 seconds each side

5. Fire Hydrants (Quadruped Hip Abduction)

  • Why: Builds hip external rotation strength
  • Difference: Isolated hip movement, knees down
  • Progression: Increase reps and range, then integrate into Spiderman
  • Reps: 12-15 each side

Similar Difficulty Alternatives​

6. Lateral Lunges

  • Why: Similar hip external rotation and adductor stretch
  • Difference: Standing position, bilateral loading
  • Best For: Strength focus with mobility
  • Reps: 10-12 each side

7. Cossack Squats

  • Why: Deep hip external rotation and adductor stretch
  • Difference: Upright position, one leg loaded
  • Best For: Strength and mobility in similar pattern
  • Reps: 8-10 each side

8. World's Greatest Stretch

  • Why: Similar lunge position with rotation
  • Difference: More upright, rotation emphasis
  • Best For: Multi-planar mobility
  • Reps: 5-8 each side

9. 90/90 Hip Stretch with Transitions

  • Why: Seated external rotation work
  • Difference: Seated, both hips working
  • Best For: Pure hip mobility
  • Duration: 2-3 minutes with transitions

10. Crawling Variations (Leopard, Baby)

  • Why: Similar quadrupedal movement patterns
  • Difference: Different body positions and emphases
  • Best For: Movement variety, coordination
  • Distance: 20-40 feet

Harder Progressions​

11. Spiderman Crawl with Added Weight

  • How: Weighted vest or band resistance
  • Benefit: Increased strength demand
  • Progression: Heavier loads over time
  • Weight: Start 5-10 lbs, progress to 20-40 lbs

12. Single-Leg Spiderman Crawl

  • How: One leg elevated throughout
  • Benefit: Extreme unilateral demand
  • Progression: Longer distances or add weight
  • Difficulty: Elite level

13. Spiderman Crawl to Pistol Squat

  • How: Wide position, stand to single-leg squat
  • Benefit: Dynamic strength and mobility integration
  • Progression: Deeper pistol or add load
  • Reps: 5-8 each side

14. Suspension Trainer Spiderman

  • How: Feet in TRX straps, hands on ground
  • Benefit: Extreme core and hip stability
  • Progression: Lower body angle or faster tempo
  • Difficulty: Very advanced

15. Spiderman Crawl Up Incline

  • How: Crawl up hill or ramp
  • Benefit: Increased load and power requirement
  • Progression: Steeper grade or faster speed
  • Distance: 20-50 feet

Exercise Combinations and Flows​

16. Spiderman + Scorpion Combo

  • Sequence: Spiderman step → Scorpion reach → Other side
  • Benefit: Complete hip mobility in multiple planes
  • Reps: 6-8 each side

17. Spiderman Crawl to Turkish Get-Up Flow

  • Sequence: Spiderman position → Thread through to TGU position → Stand
  • Benefit: Complex movement integration
  • Reps: 4-6 complete flows

18. Ground Movement Flow

  • Sequence: Bear → Spiderman → Crab → Reverse → Repeat
  • Benefit: Complete ground movement training
  • Duration: 3-5 minutes continuous

19. Hip Mobility Complex

  • Sequence: 90/90 stretch → Spiderman crawl → Pigeon pose → Repeat
  • Benefit: Comprehensive hip mobility
  • Rounds: 3-4 complete sequences

20. Athletic Movement Prep

  • Sequence: Spiderman crawl → Lunge complex → Jump squat → Sprint
  • Benefit: Complete warm-up to explosive work
  • Rounds: 2-3 complete sequences

🛡️ Safety & Contraindications​

Absolute Contraindications (Avoid)​

1. Acute Hip Injury

  • Recent hip flexor strain or tear
  • Hip labral tear with pain
  • Hip impingement causing acute symptoms
  • Alternative: Avoid until medical clearance; focus on pain-free mobility work

2. Acute Groin Strain

  • Adductor muscle tears or severe strains
  • Active inflammation in groin area
  • Pain with hip external rotation or adduction
  • Alternative: Complete rest, then gentle stretching per PT protocol

3. Recent Hip Surgery

  • Hip arthroscopy or labral repair (typically 3-6 months post-op)
  • Hip replacement (require surgeon clearance)
  • Any surgical restrictions in place
  • Alternative: Follow surgical protocol precisely; work with PT

4. Severe Knee Pain or Injury

  • Acute meniscus tear or ligament injury
  • Patellofemoral pain exacerbated by deep flexion
  • Recent knee surgery without clearance
  • Alternative: Avoid deep knee flexion; modify with elevated position

5. Acute Wrist Injury

  • Fractures, severe sprains, recent surgery
  • Active carpal tunnel with pain
  • Wrist pain that doesn't resolve with modification
  • Alternative: Avoid until cleared; use alternative core work

Relative Contraindications (Modify with Caution)​

6. Hip Impingement (FAI)

  • Issue: Femoral acetabular impingement, especially with flexion + rotation
  • Modification: Reduce range, don't force end-range, elevated hands
  • Caution: Should be pain-free; stop if pinching sensation
  • When to Stop: Any sharp hip pain or catching sensation

7. Limited Hip Mobility

  • Issue: Very tight hips, cannot achieve external rotation
  • Modification: Start with static stretches, reduced range, slower tempo
  • Caution: Never force range beyond current capability
  • Progress: Very gradual range increases over weeks/months

8. Lower Back Sensitivity

  • Issue: History of back issues, currently managed
  • Modification: Elevated hands, shorter duration, perfect neutral spine
  • Caution: Stop if any back pain develops
  • When to Stop: Sharp pain, radiating pain, pain after session

9. Shoulder Impingement

  • Issue: Shoulder pain in weight-bearing position
  • Modification: Wider hand placement, elevated hands, shorter duration
  • Caution: Monitor for pain during movement
  • When to Stop: Pinching or sharp shoulder pain

10. Wrist Discomfort (Chronic)

  • Issue: Ongoing wrist issues but not acute
  • Modification: Fists instead of palms, parallettes, elevated surface
  • Caution: Should remain pain-free with modifications
  • When to Stop: Pain increasing or persisting 24+ hours

11. Knee Pain with Deep Flexion

  • Issue: Discomfort in deep knee bend
  • Modification: Reduce knee flexion range, elevated hands, slower movement
  • Caution: Should be pain-free in modified range
  • When to Stop: Any sharp knee pain or swelling

12. Pregnancy (Later Stages)

  • Issue: Prone position and hip mobility changes
  • Modification: Second trimester - elevated hands, shorter duration; Third trimester - avoid
  • Caution: No prone positions in later pregnancy
  • Alternative: Standing hip mobility work, prenatal-specific movements

Injury Prevention Strategies​

Hip Protection:

  • Thorough hip warm-up (circles, swings, 90/90 stretches)
  • Progress range gradually over weeks
  • Never force end-range positions
  • Balance with hip strengthening (squats, deadlifts)
  • Ice if soreness develops
  • Adequate rest between high-intensity sessions

Adductor Safety:

  • Warm up adductors specifically before Spiderman crawl
  • Don't bounce into wide positions
  • Control the movement, especially eccentric phase
  • Balance with adductor strengthening
  • Stretch adductors post-workout

Lower Back Protection:

  • Master plank and bear crawl before Spiderman variation
  • Maintain neutral spine throughout
  • Core engaged at all times
  • Stop when form deteriorates
  • Build gradually in duration and intensity

Shoulder Safety:

  • Adequate shoulder warm-up
  • Maintain active shoulder positioning
  • Build shoulder stability with planks first
  • Don't let chest collapse toward floor
  • Balance with pulling exercises

Knee Safety:

  • Proper warm-up including knee mobility
  • Control depth of knee flexion
  • Land softly if dynamic
  • Strengthen quads and VMO
  • Stop if knee pain develops

Wrist Protection:

  • Wrist warm-up (circles, flexion/extension)
  • Full palm contact, weight distribution
  • Use modifications (fists, parallettes) if needed
  • Build wrist strength progressively
  • Ice if soreness develops

Warning Signs to Stop​

Stop and Rest:

  • Muscle cramping (especially hip flexors or adductors)
  • Form breakdown despite conscious effort
  • Excessive fatigue
  • Dizziness or lightheadedness

Stop and Evaluate:

  • Hip pinching or sharp pain
  • Groin pain or pulling sensation
  • Lower back pain
  • Knee pain
  • Wrist or shoulder pain
  • Numbness or tingling anywhere

Stop and Seek Medical Attention:

  • Severe sharp pain in hip or groin (possible tear)
  • Acute back pain with radiating symptoms
  • Joint gives way or feels unstable
  • Severe pain that doesn't resolve with rest
  • Swelling or inability to bear weight

Special Population Considerations​

Beginners:

  • Start with static Spiderman stretches
  • Master bear crawl first
  • Very slow tempo initially (3-5 seconds per step)
  • Elevated hands recommended
  • Short duration (15-20 seconds)
  • Expect significant hip tightness - normal

Athletes:

  • Can progress quickly to advanced variations
  • Excellent for sport-specific conditioning
  • High-frequency training possible (4-6x/week)
  • Integrate into warm-ups and conditioning
  • Monitor for overuse with high volumes

Older Adults:

  • Medical clearance recommended if over 65
  • Elevated hands version strongly suggested
  • Very controlled tempo
  • Hip mobility may be limited - work within range
  • Focus on maintaining mobility, not extreme ranges
  • May need assistance standing after

Desk Workers/Sedentary:

  • Likely have very tight hips - be patient
  • Excellent for hip health
  • Start with static stretches and short crawls
  • Multiple times daily can be beneficial
  • Progress very gradually
  • Pair with hip strengthening

Post-Injury:

  • Physical therapist guidance essential
  • Very modified versions to start
  • Pain-free movement only
  • Weeks to months of progressive loading
  • Address compensations and imbalances
  • Patient approach critical

Environmental and Equipment Safety​

Surface:

  • Non-slip essential for hands and feet
  • Yoga mat provides good traction
  • Flat surface without obstacles
  • Clean for hygiene
  • Adequate lighting
  • Indoor or appropriate outdoor surface

Space:

  • 10-20 feet clear linear space
  • Adequate width for wide leg placement
  • No furniture or obstacles
  • Safe environment without hazards

Optional Equipment Safety:

  • Parallettes: Stable, appropriately sized
  • Weighted vest: Proper fit, not too heavy initially
  • Resistance bands: Secure attachment, appropriate resistance
  • Unstable surfaces: Only for very advanced with spotting

🦴 Joints Involved​

Primary Joints and Movements​

1. Hip Joints (Coxofemoral)

Anatomical Structure:

  • Ball-and-socket joint (most mobile in lower body)
  • Femoral head articulating with acetabulum
  • Strong ligaments and large muscle groups
  • Capable of multi-planar movement

Movements in Spiderman Crawl:

  • Primary: Hip flexion (120+ degrees when knee outside elbow)
  • Secondary: Hip external rotation (30-45 degrees)
  • Combined: Hip flexion WITH external rotation (unique demand)
  • Adduction/Abduction: Adductors STRETCHED in wide position
  • Challenge: End-range flexion with rotation under load

Muscles Acting:

  • Flexors: Iliopsoas, rectus femoris (concentric during knee drive)
  • External Rotators: Piriformis, deep six rotators (active during wide placement)
  • Adductors: Gracilis, adductor longus/brevis/magnus (STRETCHED during wide position)
  • Abductors: Gluteus medius/minimus (stabilize during single-leg phases)

Common Issues:

  • Hip impingement in deep flexion with rotation
  • Adductor strain if forced or not warmed up
  • Hip flexor strain from excessive range or volume
  • Labral stress if extreme range or poor mechanics

Protection:

  • Adequate warm-up essential
  • Never force range beyond capability
  • Build flexibility progressively (weeks/months)
  • Balance with hip strengthening
  • Listen to body - distinguish stretch from pain

2. Lumbar Spine (L1-L5)

Anatomical Structure:

  • Five vertebrae with intervertebral discs
  • Natural lordotic curve
  • Designed more for stability than mobility
  • Critical for load transfer

Movement in Spiderman Crawl:

  • Primary Action: Isometric stabilization in neutral position
  • Challenge: Resisting both extension (sagging) and rotation (twisting)
  • Anti-Rotation: Obliques prevent rotation from asymmetrical loading
  • Anti-Extension: Core prevents lumbar hyperextension

Muscles Acting:

  • Stabilizers: Transverse abdominis, multifidus, pelvic floor
  • Flexors: Rectus abdominis, obliques (prevent extension and rotation)
  • Extensors: Erector spinae (prevent excessive flexion)

Common Issues:

  • Lower back pain from sagging hips
  • Rotation stress if torso twists excessively
  • Fatigue from prolonged stabilization
  • Compensation patterns from tight hips

Protection:

  • Strong core engagement throughout
  • Neutral spine maintenance critical
  • Stop if form deteriorates
  • Build core strength separately
  • Progressive duration increases

3. Shoulder Joints (Glenohumeral)

Anatomical Structure:

  • Ball-and-socket joint (most mobile in body)
  • Relies heavily on muscular stability
  • Rotator cuff provides dynamic stability
  • Scapulothoracic rhythm critical

Movement in Spiderman Crawl:

  • Position: Approximately 90 degrees flexion
  • Action: Isometric hold bearing 30-40% body weight
  • Stability: Must remain stable during asymmetrical leg loading
  • Dynamic: Controlled movement during hand advancement

Muscles Acting:

  • Stabilizers: Rotator cuff (all four muscles)
  • Prime Movers: Anterior deltoid, pectoralis major (isometric)
  • Scapular: Serratus anterior, trapezius, rhomboids (scapular stability)

Common Issues:

  • Anterior shoulder impingement
  • Rotator cuff fatigue or strain
  • Scapular winging from weak serratus
  • Instability in hypermobile individuals

Protection:

  • Active shoulder positioning (don't hang)
  • Build shoulder strength with planks
  • Adequate warm-up
  • Stop if sharp pain
  • Balance with pulling exercises

4. Wrist Joints (Radiocarpal and Intercarpal)

Anatomical Structure:

  • Complex of multiple small joints
  • Allows flexion, extension, deviation
  • Supported by numerous ligaments
  • More fragile than larger joints

Movement in Spiderman Crawl:

  • Position: 20-40 degrees extension (dorsiflexion)
  • Action: Weight-bearing in extended position
  • Load: Bearing 30-40% body weight
  • Challenge: Sustained loading during dynamic movement

Muscles Acting:

  • Extensors: Extensor carpi radialis, extensor carpi ulnaris
  • Flexors: Flexor carpi radialis, ulnaris (stabilizing)
  • Intrinsic hand: Grip and fine motor control

Common Issues:

  • Wrist pain from extended position under load
  • Carpal tunnel irritation
  • Insufficient strength or mobility
  • Strain from improper weight distribution

Protection:

  • Warm up wrists thoroughly
  • Full palm contact to distribute load
  • Use fists or parallettes if pain
  • Build wrist strength progressively
  • Ice if soreness develops

5. Knee Joints (Tibiofemoral and Patellofemoral)

Anatomical Structure:

  • Hinge joint with some rotation capacity
  • Patella provides mechanical advantage
  • Four major ligaments for stability
  • Menisci for shock absorption

Movement in Spiderman Crawl:

  • Position: Deep flexion in wide leg position (90-120+ degrees)
  • Action: Dynamic flexion/extension with rotation component
  • Challenge: Deep flexion under load with external rotation
  • Support: Quadriceps control eccentric and concentric phases

Muscles Acting:

  • Extensors: Quadriceps group (control position)
  • Flexors: Hamstrings (assist in movement)
  • Stabilizers: VMO (patellar tracking)

Common Issues:

  • Patellofemoral pain from deep flexion
  • Meniscus stress from rotation under load
  • Quad fatigue from sustained flexion
  • Knee strain from poor tracking

Protection:

  • Proper knee alignment throughout
  • Control depth of flexion
  • Build quad strength
  • Stop if knee pain develops

6. Ankle Joints (Talocrural)

Anatomical Structure:

  • Hinge joint between tibia/fibula and talus
  • Allows plantarflexion and dorsiflexion
  • Supported by strong ligaments
  • Critical for balance and proprioception

Movement in Spiderman Crawl:

  • Position: Moderate dorsiflexion (toes flexed, heels lifted)
  • Action: Isometric hold on support foot, controlled contact on moving foot
  • Load: Bearing 10-20% body weight per foot
  • Balance: Critical for stability in wide positions

Muscles Acting:

  • Dorsiflexors: Tibialis anterior, extensor hallucis longus
  • Plantarflexors: Gastrocnemius, soleus (stabilizing)
  • Intrinsic foot: Arch support and balance

Common Issues:

  • Ankle instability in wide positions
  • Calf cramping from sustained position
  • Ankle strain from improper foot placement
  • Arch fatigue

Protection:

  • Ankle mobility work
  • Strong foot/arch engagement
  • Proper foot placement
  • Build ankle strength
  • Rest if cramping occurs

Joint Health Considerations​

Range of Motion Benefits:

  • Hip: Significant flexion and external rotation mobility
  • Spine: Improved stability and anti-rotation strength
  • Shoulders: Enhanced stability through full range
  • Comprehensive joint conditioning

Load Distribution:

  • Weight shared across multiple joints
  • No single joint excessively loaded (when form good)
  • Joint-friendly when performed correctly
  • Progressive adaptation supports joint health

Long-Term Joint Health:

  • Maintains and improves hip mobility
  • Strengthens stabilizing muscles around all joints
  • Improves proprioception and body awareness
  • Functional movement supports joint longevity
  • When done correctly, very beneficial for joints

❓ Common Questions​

Technique Questions​

Q: What's the difference between Spiderman crawl and regular bear crawl?

A: The key difference is the LEG POSITION:

Bear Crawl:

  • Knee drives straight forward
  • Foot lands under hips or slightly forward
  • Hip flexion with minimal rotation
  • Narrower foot placement
  • Easier hip mobility requirement

Spiderman Crawl:

  • Knee drives forward AND OUTWARD
  • Knee goes OUTSIDE the elbow (not to it)
  • Foot plants WIDE, outside hand position
  • Hip flexion WITH external rotation
  • Requires significant hip mobility and control

Why Spiderman is harder:

  • Greater hip mobility demand (external rotation + flexion)
  • More oblique engagement (resisting rotation from wide placement)
  • Deeper adductor stretch
  • Higher coordination requirement
  • More advanced movement pattern

Verdict: Bear crawl is foundational; Spiderman crawl is progression once bear crawl is mastered.

Q: My knee can only come to my elbow, not outside it. Is that okay?

A: This is very common and indicates limited hip mobility:

Why it happens:

  • Tight hip flexors and external rotators
  • Limited hip capsule mobility
  • Adductor tightness preventing wide position
  • Anatomical hip structure (some variation is normal)

What to do:

  • Start where you are: If knee-to-elbow is your current range, work there
  • Don't force it: Forcing can cause injury
  • Build progressively: Aim for slightly wider each week
  • Supplement with mobility work: 90/90 stretches, pigeon pose, hip CARs
  • Be patient: Hip mobility takes months to significantly improve

Modified version:

  • Start with knee-to-elbow (essentially cross-body mountain climber)
  • Gradually work toward wider placement over weeks
  • Use static Spiderman stretches to build range
  • Celebrate progress, even if it's half an inch wider

Remember: Some hip structures naturally allow more external rotation than others. Work within YOUR range safely.

Q: Should my hips rotate when my leg goes wide, or stay square?

A: Great question - there's a balance:

Ideal form:

  • Hips stay relatively square to the ground
  • Minimal rotation through pelvis and lower back
  • Obliques work to resist the rotational forces
  • Some rotation inevitable, but should be controlled and minimal

What you're resisting:

  • Wide leg placement creates torque wanting to rotate pelvis
  • Your core's job is to resist this rotation
  • This anti-rotation work is a PRIMARY BENEFIT of the exercise

Too much rotation:

  • Entire torso twists with each step
  • Chest faces sideways at wide position
  • Indicates weak obliques or moving too fast
  • Reduces anti-rotation benefit

Too little rotation (compensation):

  • If you're avoiding ALL rotation by not going wide enough
  • Defeats purpose of external rotation component
  • Better to allow slight controlled rotation with wider placement

Optimal approach:

  • Focus on "chest faces floor" and "hips stay square"
  • Allow wide leg placement to challenge you
  • Resist the twist your leg creates
  • Build oblique strength to improve control over time

Q: How wide should my foot placement be?

A: Aim for foot landing OUTSIDE your hand position:

Optimal placement:

  • Foot plants outside hand on same side
  • Knee is outside elbow when leg is forward
  • Creates wide stance similar to climbing
  • Toe points slightly outward (following hip external rotation)
  • Hip flexion + external rotation clearly visible

Minimum (if mobility limited):

  • Foot at least level with hand (not inside)
  • Knee at or slightly outside elbow
  • Some external rotation present
  • Gradual widening over time

Cues for proper width:

  • "Plant foot outside your hand"
  • "Make it as wide as climbing a wall"
  • "Knee goes OUTSIDE elbow"
  • "Create a wide base like Spiderman"

Individual variation:

  • Some people naturally have more external rotation
  • Hip structure varies (femoral neck angles, acetabulum depth)
  • Work within YOUR anatomy safely
  • Wider is generally better, but never forced

Progressive approach:

  • Start with widest comfortable placement
  • Each session, try to go slightly wider
  • Over weeks/months, range will improve
  • Hip mobility work accelerates progress

Q: My adductors (groin) are really sore after this. Is that normal?

A: Yes, very normal, especially when new to Spiderman crawls:

Why it happens:

  • Adductors get stretched deeply in wide position
  • They work eccentrically to control the movement
  • Many people have tight, weak adductors
  • Novel movement pattern for most people
  • Significant time under tension in stretched position

Normal vs. concerning:

  • Normal: Muscle soreness (DOMS) 24-48 hours after, feels like deep stretch, improves with movement
  • Concerning: Sharp pain during exercise, pain that worsens, pulling/tearing sensation, significant swelling

What to do:

  • Start conservatively: Short duration, reduced range initially
  • Warm up thoroughly: Hip circles, leg swings, adductor stretches
  • Progress gradually: Small increases in duration/range weekly
  • Post-workout care: Gentle adductor stretches, foam rolling, ice if needed
  • Build strength: Include adductor strengthening (Copenhagen planks, side lunges)

Prevention:

  • Never rush into max range cold
  • Build up over weeks, not days
  • Listen to your body
  • Recovery between sessions essential

If pain is sharp, sudden, or severe, stop immediately and consult healthcare provider.

Programming Questions​

Q: Can I do Spiderman crawls every day?

A: Depends on intensity and your recovery capacity:

Daily practice can work if:

  • Low-moderate intensity: Short duration (20-30 seconds)
  • Mobility focus: Slow tempo emphasizing range
  • Adequate recovery: Feeling good, not constantly sore
  • Variety: Different variations or alternating with other movements
  • Listening to body: Stopping if fatigue accumulates

Not recommended daily if:

  • High intensity: HIIT or max effort work
  • Persistent soreness: Not recovering between sessions
  • Form degrading: Quality declining from overuse
  • Pain developing: Hip, groin, or other pain emerging

Better approach for most:

  • 3-5 times per week: Allows adequate recovery
  • Vary intensity: Hard days, easy days, rest days
  • Integrate intelligently: Part of broader program
  • Progressive: Build frequency over time

For different goals:

  • Mobility: 4-6 days/week possible at low intensity
  • Conditioning: 3-4 days/week with intensity variation
  • Skill practice: Daily light practice okay
  • Strength: 3 days/week with heavier loads/longer duration

Q: Should I do Spiderman crawls before or after my workout?

A: Depends on your goal:

BEFORE (Warm-Up) - Most Common:

  • Purpose: Hip mobility preparation, core activation, movement prep
  • Intensity: Moderate (60-70% effort)
  • Duration: 15-30 seconds, 1-2 sets
  • Benefits: Prepares hips for squats, deadlifts, lunges, sports
  • Best for: Any workout requiring hip mobility
  • Example: Before leg day, before athletic training

DURING (As Exercise):

  • Purpose: Primary conditioning or mobility work
  • Intensity: Moderate to high
  • Duration: 30-60+ seconds, 3-5 sets
  • Benefits: Core training, hip mobility, conditioning
  • Best for: Movement-focused sessions, circuits
  • Example: Part of HIIT circuit, standalone movement session

AFTER (Cool-Down/Mobility):

  • Purpose: Hip mobility work, recovery movement
  • Intensity: Low (50% effort)
  • Duration: 30-45 seconds slow tempo
  • Benefits: Active recovery, flexibility work
  • Best for: Finishing movement quality work
  • Less common: Other stretches usually better for cool-down

Recommendation: Primarily use as warm-up movement (BEFORE) for most training applications.

Q: How do I know if I'm doing it right?

A: Check these form indicators:

You're doing it RIGHT if:

  • ✅ Knee goes clearly OUTSIDE elbow (not just to it)
  • ✅ Foot plants wide, outside hand position
  • ✅ Hips stay relatively level (not piking up)
  • ✅ Torso stays square to ground (minimal rotation)
  • ✅ Feel deep stretch in hip flexors and adductors
  • ✅ Core working hard to resist rotation
  • ✅ Controlled movement, deliberate pace
  • ✅ Breathing maintained throughout

You're NOT doing it right if:

  • ❌ Knee comes to elbow, not outside (too narrow)
  • ❌ Foot plants near midline (not wide enough)
  • ❌ Hips pike up high (losing core engagement)
  • ❌ Entire torso rotates with each step (can't resist twist)
  • ❌ Moving too fast to control form
  • ❌ Holding breath
  • ❌ Feel nothing in hips (range too limited)

Self-check methods:

  • Film yourself: Side view shows knee-outside-elbow clearly
  • Mirror: Check if foot plants outside hand
  • Feel: Should feel deep hip work and core anti-rotation
  • Ask coach/trainer: Have knowledgeable person observe
  • Compare to demos: Watch quality demonstrations

Progressive refinement:

  • Form won't be perfect immediately
  • Work on one cue at a time
  • Perfect practice makes perfect
  • Video yourself regularly to track improvements

Goal-Specific Questions​

Q: Will Spiderman crawls improve my squat depth?

A: Yes, significantly, through hip mobility improvement:

How it helps squats:

  • Hip flexion range: Deep hip flexion in Spiderman transfers to squat depth
  • External rotation: Helps with "knees out" cue in squats
  • Adductor flexibility: Reduces pull limiting depth
  • Hip capsule mobility: Overall hip mobility improves
  • Movement quality: Better hip control and awareness

Specific carryover:

  • Better ability to sit deep in squat
  • More comfortable in bottom position
  • Easier to keep knees tracking over toes
  • Improved ankle/hip coordination
  • Reduced lower back rounding (buttwink)

For best results:

  • Do Spiderman crawls before squat sessions (warm-up)
  • Pair with other hip mobility work (90/90, deep squats)
  • Consistency is key (3-5x per week)
  • Takes weeks to months for significant depth improvement
  • Combine mobility work with strength training

Q: Are Spiderman crawls good for martial arts training?

A: Excellent for martial artists:

Combat sports benefits:

  • Ground fighting: Direct carryover to guard passing, scrambling
  • Hip mobility: Essential for kicks, especially high kicks
  • Core anti-rotation: Critical for striking power and defense
  • Conditioning: Sport-specific work capacity
  • Movement quality: Improves overall movement efficiency
  • Coordination: Multi-planar movement like fighting

Specific applications:

  • BJJ/Wrestling: Ground mobility, hip control, scrambling
  • Muay Thai/Kickboxing: Hip flexibility for kicks
  • MMA: Combines striking and grappling benefits
  • Karate/TKD: Improves kick height and control

Programming for fighters:

  • Include in warm-up before training (2-3 sets x 20-30 sec)
  • Use in conditioning circuits (HIIT style)
  • Skill work: slow, controlled for movement quality
  • 4-6 times per week acceptable for athletes

Q: Can Spiderman crawls help with hip pain?

A: Sometimes helpful, but depends on cause:

May help if pain from:

  • Hip tightness: Gentle mobility can relieve
  • Weak hip stabilizers: Strengthens glutes, core
  • Poor movement patterns: Re-educates proper hip mechanics
  • General stiffness: Movement promotes joint health

May NOT help (or worsen) if pain from:

  • Hip impingement (FAI): Deep flexion + rotation may aggravate
  • Labral tears: Can worsen with end-range positions
  • Acute injuries: Need rest and proper healing first
  • Severe arthritis: May be too demanding

Approach if you have hip pain:

  1. Get diagnosis: Know WHAT is causing pain
  2. Consult PT/doctor: Get clearance for Spiderman crawls
  3. Start very conservatively: Reduced range, elevated hands
  4. Pain-free rule: Should NOT cause pain during or after
  5. Progress gradually: Weeks to months of careful progression

Modifications for sensitive hips:

  • Elevated hands (reduce hip flexion demand)
  • Reduce range (don't go as wide)
  • Slower tempo (more control)
  • Hold positions (build tolerance)
  • Stop immediately if pain increases

When to avoid entirely:

  • Sharp pain during movement
  • Pain that worsens after exercise
  • Medical advice to avoid
  • Acute injury or inflammation

📚 Sources​

Functional Movement and Biomechanics:

  • Gray Cook - "Movement: Functional Movement Systems"
  • Ido Portal - Movement Culture methodology and locomotion patterns
  • Animal Flow - Quadrupedal movement systems research
  • MovNat - Natural movement philosophy and programming

Hip Anatomy and Mobility:

  • Gray's Anatomy - Hip joint structure and mechanics
  • Neumann, D. A. "Kinesiology of the Musculoskeletal System"
  • Shirley Sahrmann - "Movement System Impairment Syndromes"
  • Research on hip impingement and mobility limitations

Core Training and Stability:

  • McGill, S. "Ultimate Back Fitness and Performance"
  • National Strength and Conditioning Association (NSCA) - Core training research
  • Anti-rotation training research and methodology

Athletic Training and Programming:

  • Bompa, T. O., Haff, G. G. "Periodization: Theory and Methodology"
  • Boyle, M. "Advances in Functional Training"
  • CrossFit Journal - Locomotion and ground-based movements
  • Combat sports conditioning research

Rehabilitation and Physical Therapy:

  • American Physical Therapy Association - Movement therapy guidelines
  • Hip rehabilitation protocols
  • Movement-based therapy research

Practical Resources:

  • StrongFirst - Ground movement training
  • GMB Fitness - Locomotion and mobility programming
  • Original Strength - Developmental movement patterns
  • Gymnastic Bodies - Movement quality and progressions

For Mo​

For Mo

Exercise Classification:

  • Category: Advanced Locomotion / Hip Mobility
  • Difficulty: Intermediate-Advanced (requires hip mobility)
  • Equipment: None (bodyweight)
  • Space: 10-20 feet linear

Primary Use Cases:

  • Hip mobility development (external rotation + flexion)
  • Advanced core training (anti-rotation)
  • Athletic conditioning and movement quality
  • Warm-up for activities requiring hip mobility

Coaching Priority Cues:

  1. "Knee goes OUTSIDE your elbow, not to it"
  2. "Plant foot wide, outside your hand"
  3. "Keep hips level and torso square - resist the twist"
  4. "Slow and controlled - feel the hip stretch"
  5. "Wide stance like climbing a wall"

Common Form Breakdowns:

  • Knee to elbow (not outside) → Cue: "Wider - knee OUTSIDE elbow"
  • Excessive torso rotation → Cue: "Keep chest facing floor, resist the twist"
  • Hips too high → Cue: "Stay low, hips level with shoulders"
  • Foot placement too narrow → Cue: "Plant foot outside your hand - make it wide"
  • Moving too fast → Cue: "Slow down, feel the hip stretch on each step"

Regression Pathway:

  1. Static Spiderman stretch (push-up position, hold)
  2. Single Spiderman step alternating (not continuous)
  3. Elevated hands Spiderman crawl
  4. Slow Spiderman crawl (3-5 sec per step)
  5. Standard tempo Spiderman crawl

Progression Pathway:

  1. Master standard form with good range
  2. Increase distance and duration
  3. Add pause in wide position
  4. Add rotation or push-up
  5. Advanced variations (single-leg, weighted, etc.)

Programming Recommendations:

  • Warm-up: 15-30 seconds, 1-2 sets before training
  • Mobility: 30-45 seconds slow, 3 sets, with pauses
  • Conditioning: 40-60 seconds, 4 sets, moderate to high intensity
  • HIIT: 30:30 or 20:10 intervals, 6-10 rounds
  • Frequency: 3-5x/week for training; 2-3x/week high intensity

Client Assessment Before Teaching:

  • Can they perform bear crawl with good form?
  • Hip mobility adequate for external rotation?
  • Any hip, groin, or back injuries?
  • Understand difference between knee-to-elbow vs. outside?
  • Adequate shoulder and core strength?

Prerequisites:

  • Should master bear crawl first
  • Adequate hip flexor flexibility
  • Basic hip external rotation capability
  • Core strength for plank-based movements
  • No acute hip or groin injuries

Modifications for Special Populations:

  • Limited mobility: Elevated hands, reduced range, slower tempo
  • Hip issues: Very conservative, may need to avoid entirely
  • Beginners: Start with static stretches, then slow crawl
  • Athletes: Can progress quickly to advanced variations
  • Older adults: Elevated hands, very controlled, medical clearance
  • Pregnant: First trimester only with clearance; avoid thereafter

Teaching Progression (First Time):

  1. Demonstrate full movement, emphasize knee OUTSIDE elbow
  2. Have client hold static Spiderman position each side
  3. Practice single Spiderman step (right side only)
  4. Practice single step other side (left side)
  5. Combine: alternating single steps (not continuous yet)
  6. Progress to slow continuous crawling
  7. Provide feedback on width and form
  8. Film for visual feedback if helpful

Integration Examples:

  • Hip mobility session: Pair with 90/90 stretches, pigeon pose, hip CARs
  • Athletic warm-up: After bear crawl, before sport training
  • Core workout: Combine with planks, dead bugs, anti-rotation work
  • HIIT circuit: Alternate with mountain climbers, burpees, etc.

Client Communication:

  • "This is HARDER than bear crawl - requires good hip mobility"
  • "Your knee must go OUTSIDE your elbow - that's the key difference"
  • "You should feel a deep stretch in your hip and groin"
  • "Don't force the range - your hips will open up over time"
  • "Quality over speed - slow is better than fast and sloppy"

Red Flags - Stop Exercise:

  • Sharp hip or groin pain (possible strain)
  • Pinching sensation in hip (impingement)
  • Severe lower back pain
  • Knee pain that doesn't resolve
  • Inability to maintain form despite cues
  • Pain that increases or persists after session

Success Metrics:

  • Form: Knee clearly outside elbow on each step
  • Range: Progressively wider foot placement over time
  • Control: Minimal torso rotation, stable hips
  • Feel: Deep hip flexor/adductor work without pain
  • Endurance: Increasing duration while maintaining form

Demo Tips:

  • Show from front view (shows knee-outside-elbow clearly)
  • Also show side view (shows hip height and body position)
  • Demonstrate common mistake (knee to elbow) for contrast
  • Show proper wide version slowly and clearly
  • Let client feel position - have them observe your hip position
  • Film client immediately for feedback

When NOT to Recommend:

  • Hip impingement or labral tears (unless cleared by PT)
  • Very limited hip mobility (start with easier progressions)
  • Recent hip, groin, or back surgery
  • Acute injuries in relevant areas
  • Client cannot perform bear crawl adequately

Alternative Recommendations:

  • If too hard: Bear crawl, mountain climbers, static Spiderman stretch
  • For pure hip mobility: 90/90 stretches, lizard pose, pigeon pose
  • For core focus: Plank variations, dead bugs, Pallof press
  • For conditioning: Bear crawl, burpees, mountain climbers

Special Notes:

  • This is an ADVANCED movement - not for true beginners
  • Hip mobility is limiting factor for most people initially
  • VERY effective for hip mobility when done consistently
  • Excellent diagnostic tool - if can't get wide, hips need work
  • Common in CrossFit, functional fitness, and martial arts training
  • Emphasize knee OUTSIDE elbow repeatedly - most common error
  • Patient progression essential - forcing range causes injury

Last updated: December 2024