Name: Quadruped Crawl Sled Pull
Uploaded: 2023-04-26T00:59:12.000Z
Duration: 6 min 3 s

English captions

https://stream.mux.com/uiwSnpqghFvqMFgVLRjixyHAaGkXaM93TGEA2fpJHEM.m3u8

Learn how to properly perform the quadruped crawl sled pull in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve transverse abdominis activation, core stability, total-body strength, and movement efficiency. Enhance trunk stability and resisted coordination of the upper and lower extremities while supporting optimal spinal alignment with this targeted dynamic exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase strength, improve coordination, and restore optimal movement mechanics while reducing the risk of injury.

Introduction to the Advanced Quadruped Variation

Understanding Core Stability Through Quadrupeds

Demonstration of the Dynamic Lateral Quadruped Crawl

Examining Technique and Stability Cues

Challenging Variations and Potential Progressions

Quadruped Crawl Sled Pull

This is better the brookbush institute in this video. We're going to go over an incredibly tough variation of the quadruped that my friend Adam here created and I have to admit Adam is one of the most creative personal trainers. I know but he's creative in the right way. He's creative in finding solutions for his clients bringing exercises together making routines more efficient finding little tweaks on exercises to make them easier to send home for home exercise programs or in this case coming up with progressions that were so challenging. I didn't even know that they were possible until I saw him do it. So Adam is going to show us a see if I get this right Dynamic lateral quadruped crawl with sled resistance. Holy cow, so we know quadrupeds are a great exercise for core stability. We know they're intrinsic stabilization subsystem activation and you've come up with yet another progression, which I think when people I tell people often that, you know, we rely a lot on quadrupeds Bridges and shops and I like that's it. But when you know all the progressions that go into those exercises, that's it becomes a lot. So what I'm going to try to do is give you guys the play-by-play on Adam's exercise as he demonstrates sound like a plan great. All right do it. So Adam. You got it. That's just a stretch strap, right you guys can use probably all sorts of straps. You just need something kind of solid to hook up to the sled. I have used big monster bands before they work but they do have that little bit of rebound so it can be a little bit of a weird feel. He used a stretch strap and then hooked one of the loops over the middle. And then remember guys, it's not just drag this thing with a bear crawl. We're still going for stability. So I'm still using the softball. I'm still drawing in. And he's still able to breathe with the drawing in maneuver. Like everything stays the same about the quadruped. We can't lose those stability cues. Now a little special cue on this to help you guys get started. It actually feels a little better. To start with feet kind of wide and hands close. Because when you do a lateral crawl, what you end up doing is when your hands are close your feet are apart. And when you put your hands apart you bring your feet close together, so it's going to end up looking something like this. Right, so we're gonna go here and then here and you can see Adam starting with his hands close his feet wide. He could have reversed that if you wanted if it was more comfortable. So Adams now gonna get off the the knees by driving his his toes the ball of his feet into the floor getting his glutes nice and engaged and go ahead Adam. Give us a nice step there without losing the ball. Good. It's one of those exercises that's kind of tough to get started. And then once you get started, it's not so bad. Nice job Adam, because this is tough to sled weighs 45 pounds by itself. And notice the ball is moving a little bit. He could he could practice just a little but he hasn't lost it hasn't lost the drawing in maneuver. All right, Adam. Let's show him another view here. So I'm gonna unhook you real quick. cool All right guys, just so you get a chance to see it from the front here. cool He's once again knees up. His glutes are nice and tight because he's driving his feet back this way notice. He's starting with his hands together and his feet wide he could reverse that if it was more comfortable, but this is how Adam likes to start. You can see it's real tough. And notice he keeps that ball. He keeps good stability. He stays drawn in. All right, and I'll show one more time. You mind showing the other view so they can see your feet. Cool. All right. So we got the ball guys, right you can see his pelvis is nice and level he's starting with his feet wide apart and you'll see as he comes up on his knees. The first thing he does is drive back. All right, those glutes get engaged as he's pulling he could probably bring his feet a little closer together on those bigger steps good. good stuff All right. Good go ahead and stop there for seven. You guys this is such a challenging exercise you could do it timed you could do it for distance. You could potentially add more weight, but be careful. It is a little tough on the lower extremity to be kind of pulling in this direction. But I do like this as a potential progression and don't forget you could potentially go forward and backwards, too. Like you're doing lateral, which is probably the hardest variation but there's no reason to think that we couldn't, you know, hook the the strap and pull a sled. It just won't be quite as hard how you feel it Adam tired. So another like good three or four sets back and forth will be work. All right, we're gonna take him through another 20 takes. He doesn't know that I'm not gonna put them up, but we're gonna do another 20 takes. Anyway guys. I hope you really enjoy this progression. Give it a try. I'm sure you could even use like a kettlebell on a towel to create the same sort of effect be creative. It is an interesting way to progress or quad or pet exercise Adam. Thank you so much for this. Thank you.

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