Lizard Crawl MASTERY Pt. 1

May 12, 2016 by VAHVA Fitness

After you have mastered the basics, you can get very creative with the lizard crawl movement and take it to the next level!

These are the advanced applications of the regular lizard crawl. The first one, the scorpion, is more artistic than athletic.

Before attempting the advanced lizard crawls, you should first master the basic lizard crawl variations and reach a high level of fitness. 

We have the complete progressions and mobility work for the lizard crawl from easy-to-difficult in our Movement 20XX course.

The advanced lizard crawls featured in the video:

  • The scorpion crawl - basically a wide lizard crawl on finger tips where one leg is up.
  • Lizard crawl on fingertips.
  • Fast lizard crawl - moving as fast as possible, twisting very hard to the side with every step.
  • Wave lizard crawl - similar to the judo push up but this one is more complex and demanding.
  • Lizard crawl turn - Turning the other way around while staying low.

We are huge fans of the lizard crawl movement, because it's a phenomenal movement that combines a high level of strength and mobility in one exercise.

Anyone who has tried even the basic lizard crawl, knows the movement is far from easy - rather it can be incredibly demanding even for the strongest gym goers. 

The benefits of the lizard crawls are numerous. Obviously it will build strength and muscle as good as any demanding pressing exercise, whether it is the bench press or one arm push up.

Lizard crawl can build strength and size very effectively.

Why? Because it's a dynamic movement where there is not only high resistance, but the movement also demands a lot from the central nervous system (CNS).

In the lizard crawl movement, you have to learn how to switch your weight from one side to another, move forward and do it while staying low. That's tough.

Similarly, it has been shown that the CNS activation for climbing rope is much higher than in a regular chin up due to the dynamic nature of the rope climb. Lizard crawl is basically a moving dynamic push up sequence.

In addition to the strength element, the lizard crawl will also open up the hips and increase mobility throughout your body. 

Master the Lizard Crawl and the Opportunities are Endless

Although there exists the basic form of the lizard crawl, that's only the basic form.

There are no real set rules for the movement, like you have to keep your arms narrow or legs need to move in a certain way. Your arms can be narrow or wide. You don't even have to go low.

We encourage to move the way you feel comfortable with. To find your own alignment for the movement and move the way it feels natural for you. 

After that's done, the opportunities for the lizard crawl are nearly endless. Getting stronger with the movement will only open up more doors.

Train hard, stay safe.


samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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