How to do it
Keep your gaze straight ahead at eye level the entire set.
- 1
Secure a resistance band around a stable object at waist height.
- 2
Face away from the anchor point, grabbing the band with both hands.
- 3
Extend your arms in front of you at shoulder height.
- 4
Keeping your arms straight, crawl your hands sideways, alternating left and right.
- 5
Continue the movement for the desired distance or time.
Expert tip
Maintain constant tension in the resistance band by not allowing your hands to come too close together, maximizing trap engagement.
Common mistakes
- ✕Bending the elbows during the crawl
- ✕Dropping the arms below shoulder height
- ✕Shifting the feet during the hand crawl