How far or how long should you do the forward beast crawl when you are new to the exercise?

Cover 10 to 15 yards, or crawl for 20 to 30 seconds, for 3 to 4 rounds, resting long enough between rounds that your hips stay level the whole way. Add distance or time before trying to crawl faster.

How do you make the forward beast crawl easier or harder?

Make it easier by touching the knees down lightly between steps instead of hovering the whole time. Make it harder by adding a light plate or sandbag on your lower back, or by picking up the pace once your hips stay dead level at a slow speed.

What is the forward beast crawl good for?

It is a full-body coordination and stability drill that trains the shoulders, core, and quads to work together while traveling, making it a good movement warm-up or low-impact conditioning finisher. It is a poor choice on a day your wrists are sore, since the hold and travel both put continuous weight through them.

Intermediate

Forward Beast Crawl

The beast crawl is the entry point to ground-based locomotion and one of the best full-body coordination drills you can do without equipment. Holding the knees an inch off the floor forces the shoulders, triceps, quads, and deep core to work as a unit while you travel. Use it as a movement warm-up, a low-impact conditioning finisher, or a skill you build before harder switches and kickthroughs.

Equipment: Body Weight
Body part: Abs, Shoulder
Type: Functional
Browse by muscle: Deltoid Anterior, Abdominal External Oblique, Rectus Femoris
Browse by movement: Core Brace

How to do it

1
Set up on all fours with hands under shoulders and knees under hips, toes tucked.
2
Lift the knees an inch off the floor to find the beast hold, keeping a flat back and braced core.
3
Move the right hand and left foot forward together a short step, then the left hand and right foot.
4
Keep the hips level and low, resisting any side-to-side rock as you travel.
5
Breathe steadily and continue crawling forward for the prescribed distance or time.
6
To finish, lower the knees under control and release the hold.

Tips

Keep the knees close to the ground; letting the hips pike up turns it into a downward dog and unloads the core.
Place a light object on your lower back and crawl without dropping it to train a stable, level pelvis.
Take short steps and slow down before you speed up; sloppy long reaches cause the hips to sway.

Variations

Common mistakes

The hands land directly under the shoulders instead of a comfortable reach forward, shortening the stride and making the crawl choppier than it needs to be.
Once the pace picks up, the opposite hand and foot stop landing together and start touching down at slightly different times, which is what causes the hip rock the drill is meant to eliminate.
Holding the breath while concentrating on the coordination tightens the neck and shoulders instead of keeping them relaxed through the crawl.
The head drops to stare at the hands instead of looking slightly ahead, rounding the upper back on every step.

Frequently asked

How far or how long should you do the forward beast crawl when you are new to the exercise?: Cover 10 to 15 yards, or crawl for 20 to 30 seconds, for 3 to 4 rounds, resting long enough between rounds that your hips stay level the whole way. Add distance or time before trying to crawl faster.
How do you make the forward beast crawl easier or harder?: Make it easier by touching the knees down lightly between steps instead of hovering the whole time. Make it harder by adding a light plate or sandbag on your lower back, or by picking up the pace once your hips stay dead level at a slow speed.
What is the forward beast crawl good for?: It is a full-body coordination and stability drill that trains the shoulders, core, and quads to work together while traveling, making it a good movement warm-up or low-impact conditioning finisher. It is a poor choice on a day your wrists are sore, since the hold and travel both put continuous weight through them.

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