Online Exercise System

Primary Muscles:

• Erector Spinae
• Latissimus Dorsi

Secondary Muscles:

Body Area:

• Back
• Glutes
• Shoulders

Movement Type:

Equipment:

• Body Weight

Training Category:

• Body Weight
• Mobility
• Flexibility
• Warm-Up Drills

Proper Steps:

Start in crab position; fingers pointed away from toes, shoulder blades pulled down together, chest open, chin up, tailbone pointed at floor (Not tucked)
Bring one hand to chest, maintain (guarded) crab position
Drive elbow toward ceiling and push through feet to bring hips toward ceiling
Eyes follow lifted hand as it falls over head to meet the other
To return, eyes follow moving hand as you pull the elbow back to guarded position and hips lower as tailbone points again towards the floor