Name: Quadruped Crawl
Uploaded: 2023-04-26T01:00:27.000Z
Duration: 6 min 14 s

English captions

https://stream.mux.com/iHbsZpnuddPsY021mCamxPhdoE1xLnrSGzX2pbuh3FmU.m3u8

Learn how to properly perform the quadruped crawl 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 coordination, and movement efficiency. Enhance trunk stability and reciprocal upper- and lower-extremity movement 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 injury risk.

Introduction to Quadruped Progression

Static Bear Crawl Setup

Dynamic Movement Integration

Challenges with Backward Movement

Advanced Bear Crawl Mechanics

Personal Insights and Application

Quadruped Crawl

This is Brent of the Brookbush Institute bringing you yet another quadruped progression. This progression is based off an exercise that I know has become very popular- the bear crawl. Only we're going to create a torturous mix of a quadruped and a bear crawl. Maybe we can call it a quadruped crawl or a dynamic quadruped, whatever you want to call it. The person we're going to torture is Melissa. I can't wait to show you guys this progression, it is so hard. Being that this is not our first take, she's already sweating. So, first thing's first: we're going to get into quadruped position, which I'm not really sure why they call it a quadruped- it's really a six-point stance. I want feet as dorsiflexed as she possibly can get them with toes extended, kind of pushing into the balls of her feet. She's drawn in, and of course her scapula are protracted and depressed so that she's nice and stable through her shoulder girdle. Now, what I like to do with my clients and patients is give them a softball to put on their back- give me a little bit of an arch there. There we go, that's more of a normal lumbar curve. And all that's doing is they have to keep very stable from pelvis almost all the way to the cervical spine, at least the end of the thoracic spine, to keep this ball from rolling off. So, that gives them a good, fun challenge as we go through all these progressions. Now, first thing's first to start this progression is just getting off the knees. Alright, so now we're getting into this really, really static bear-crawl. Nice stabilization throughout the spine, throughout the shoulder girdle. She's really using her glutes to press into the floor to keep stable. If she can do that well- go ahead and relax, I'm going to give her rest. Good. Are you ready for the next one? From here, if she can do that really well, I'm going to have her get into that position, and then we're going to start working on moving limbs. We're going to start with just one at a time. Can she slowly move one hand forward and back without losing the ball? That was kind of a slide. Melissa needs some work or she's just getting tired, because this isn't our first take. Good. And one leg at a time. That was good. Alright, so she started with each arm and then she went to each leg. If she gets that down and she can do it well, maybe a couple times through before she has to take a rest, we'll have her try segmented crawling. That's going to be arm, leg, arm, leg, arm, leg, arm, leg. Remember, it's those crossbody patterns. Good. The thing you have to cue people most often is smaller steps. They generally take steps that are a little too big. They start with the steps that are a little too big, and of course that creates a lot of torque force that they have to stabilize for and maybe aren't ready for. So just keep cueing small steps and draw in. As they get stronger, they can start taking bigger steps. The hardest thing about this exercise, guys, sometimes it's just trying to get the ball up there and get into position. Alright, good. Try to smooth it out. Small steps, good. If she can do that well, I'll have her start going backwards. Go ahead and start over, even yourself out. Take a little breather. Guys, obviously I would not have somebody do six sets, back-to-back, run them through every progression. Make sure that you guys are moderate in your volume. Good. Oh, let's try that again. This might be the progression that she she has to work on, right? This is the first progression where we've actually seen Melissa lose the ball. For some reason going backwards is so tough. You guys will see here the ball rolls back and forth a little bit, and that's okay. I'm more worried about more transverse plane stabilization, even some frontal plane stabilization. That's what the ball's good at detecting. Because we have some momentum starting and stopping, the ball is going to roll back and forth. That's ok. You ready for the last progression? Big, deep breath. Alright, so in the last progression we start actually doing something that looks a little bit more like that bear crawl, but is way harder thanks to this softball. Can they do that bear crawl with a stable lumbar and thoracic spine? Give it another try, you didn't even get stable first. Alright, so make sure they get up, they get stable, ball's not moving before they start taking steps together. It's arm and leg together- there we go. It's always these cross-body patterns, guys. Oh, and she's going backwards. I didn't even have to tell her. Usually we'll get somebody to be able to go forward far before they can go backwards. One more set? You can do better than that. I'm just kidding. Thank you, Melissa. Guys, this is a great progression. I've definitely worked these into my own program. I actually got hit on the basketball court a few weeks ago- in the side and it caused a little low back pain. I started working myself back through my quadruped progressions and started working on this particular progression, and honestly my core has never felt stronger. I look forward to hearing your stories, your outcomes, the results that you're getting from this, just the fun you're having trying to get somebody to do a quadruped in motion with a ball balanced on your back. Of course, have fun with it. I look forward to hearing from you guys.

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Regional Interdependence: Trunk and Lower Extremity

Instruct your patient/client to start with their hands underneath their shoulders and knees underneath their hips in a quadruped position.

Clinched fists or push-up handles may be appropriate for individuals experiencing wrist discomfort or dysfunction.

Have your patient/client dorsiflex their ankles and extend their toes, placing as much of the plantar surface of the toes on the floor as possible. This will enable them to press back into the balls of their feet and better engage their 

Address any deviations in cervical or thoracic alignment ("head back with chin tucked" and "reaching with the top of the head as if trying to get taller" are often helpful cues).

Have your patient/client perform the abdominal drawing-in maneuver (ADIM) and verbally cue "squeeze the glutes" (press back into the toes).

Inform your patient/client that the goal of the exercise is to prevent any motion of the torso.

Have your patient/client elevate both knees off the floor by using core musculature and pressing back into the ball of the foot (engaging the 

 complex). Their goal is knees level with ankles. Note: Do not allow your patient to press their toes "down" into the floor to elevate the knees, essentially using knee extension alone - this will lead to knee pain over time

Place a softball or light medicine ball on the back, in the lumbar trough, to aid in awareness of lumbar spine position and create an additional balance challenge.

Attempt to take a "step" with the hands or feet (progressions below).

Note, the focus should be placed on using the 

 of the leg not moving to press into the floor to create the stability needed to lift the other leg.

 Alternate - move one hand forward and plant it on the floor, followed by moving the contralateral foot and planting it on the floor. Do the same for the opposite limbs.

 Move a hand and contralateral foot forward (at the same time) and plant them on the floor, followed by moving the opposite limbs and planting them on the floor. Pause to ensure stability is achieved before moving each set of reciprocal limbs. This should start to look like a slow crawl.

 Move a hand and contralateral foot backward and plant them on the floor (at the same time), followed by the opposite limbs. Slowly crawling backward.

 These progressions are similar to a "bear crawl," but with far more attention paid to lumbo-pelvic hip complex stability. The addition of the softball on the lumbar spine makes this a challenge for even the most advanced exerciser.

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