Army Crawls: Understanding the Primal Movement, Benefits, and Proper Execution

What are army crawls?

Army crawls are a foundational, full-body primal movement pattern that involves propelling the body forward while maintaining a low-profile, prone position, primarily engaging core stability, shoulder strength, and muscular endurance.

Understanding the Army Crawl: A Primal Movement

The army crawl, often associated with military training and obstacle courses, is far more than just a tactical maneuver; it's a powerful, full-body exercise rooted in fundamental human movement patterns. This exercise challenges the body to move efficiently and powerfully close to the ground, mimicking the natural crawling patterns seen in early human development. From an exercise science perspective, the army crawl is a complex, compound movement that integrates multiple muscle groups and systems, demanding coordinated effort, stability, and endurance.

Biomechanics and Muscular Engagement

The army crawl is a testament to full-body functional strength, requiring synergistic activation across the kinetic chain.

• Core Musculature: The rectus abdominis, obliques, and transverse abdominis are paramount for maintaining a rigid, neutral spine and preventing excessive arching or sagging of the lower back. This anti-extension and anti-rotation demand is a primary benefit.
• Upper Body:
  • Shoulders (Deltoids, Rotator Cuff): Essential for protraction and retraction of the scapulae, allowing the arms to reach and pull, and for stabilizing the shoulder joint under load.
  • Back (Latissimus Dorsi, Rhomboids): The lats are heavily involved in the pulling phase, drawing the body forward. Rhomboids assist in scapular retraction.
  • Arms (Triceps, Biceps): Triceps extend the elbow for pushing, while biceps assist in the pulling action.
• Lower Body:
  • Glutes (Gluteus Maximus, Medius): Drive the hips forward and stabilize the pelvis.
  • Thighs (Quadriceps, Hamstrings): Quadriceps extend the knee for pushing off, while hamstrings assist in dragging and hip extension.
  • Calves (Gastrocnemius, Soleus): Contribute to the push-off from the toes.

The movement pattern involves a contralateral coordination, where the opposite arm and leg work in concert to propel the body, demanding high levels of proprioception and motor control.

Key Benefits of Incorporating Army Crawls

Integrating army crawls into a fitness regimen offers a multitude of advantages for athletes and general fitness enthusiasts alike:

• Enhanced Core Strength and Stability: By forcing the body to resist gravity and maintain a low profile, army crawls build exceptional anti-extension and anti-rotation core strength, crucial for spinal health and athletic performance.
• Full-Body Muscular Endurance: The sustained effort required to propel the body across a distance develops endurance in the shoulders, back, arms, and legs.
• Improved Shoulder Health and Scapular Stability: The dynamic protraction and retraction of the scapulae, coupled with the need for shoulder stability, strengthens the muscles surrounding the shoulder joint, potentially reducing injury risk.
• Increased Coordination and Proprioception: The coordinated effort between the upper and lower body, often in a contralateral pattern, refines body awareness and inter-limb coordination.
• Functional Strength Development: This movement translates directly to real-world scenarios, improving the ability to move under obstacles or navigate challenging terrain.
• Low-Impact Cardiovascular Conditioning: While primarily a strength and endurance exercise, performing army crawls for extended periods can elevate heart rate and improve cardiovascular fitness without the high impact of running or jumping.
• Grip Strength: Depending on the surface and technique, gripping with the hands or fingertips can also challenge grip endurance.

How to Perform a Standard Army Crawl (Step-by-Step)

Executing an army crawl correctly maximizes its benefits and minimizes injury risk.

1. Starting Position: Lie prone (face down) on the ground. Your body should be as flat and close to the surface as possible. Extend your arms forward, and keep your legs relatively straight, with your toes tucked under.
2. Initiate Movement (Upper Body): Reach one arm forward as far as comfortable, keeping your elbow low and close to the ground. Simultaneously, draw the opposite elbow back towards your ribs, digging it into the ground for leverage.
3. Propulsion (Full Body): As you pull with the backward-moving arm, push off with the opposite leg's toes and knee. This coordinated pull-and-push action should drag your body forward, keeping your chest and hips as close to the ground as possible.
4. Alternating Sides: Once you've moved forward a short distance, immediately switch sides. Reach the other arm forward while pulling with the opposite arm, and push with the corresponding leg.
5. Maintain Low Profile: The key is to minimize vertical movement. Imagine trying to slide under a low barrier. Keep your head in line with your spine, looking slightly forward.
6. Breathing: Maintain consistent, controlled breathing throughout the movement.

Common Faults to Avoid:

• Lifting the Hips Too High: This disengages the core and reduces the challenge.
• Archering the Lower Back: Indicates a weak core or improper form; focus on bracing the abs.
• Rushing the Movement: Prioritize control and a smooth, continuous crawl over speed, especially when learning.
• Flaring Elbows: Keep elbows tucked close to the body for optimal leverage and shoulder health.

Variations and Progressions

Once the basic army crawl is mastered, several variations can increase difficulty and target different muscle groups.

• Weighted Army Crawl: Perform the crawl while wearing a weighted vest or dragging a weight plate behind you (attached to a belt or harness). This significantly increases the strength and endurance demand.
• Backward Army Crawl: Propel yourself backward. This alters the muscular emphasis, often placing more stress on the pushing muscles of the upper body and the hip flexors.
• Lateral Army Crawl: Move sideways while maintaining the low profile. This variation challenges the obliques and hip abductors/adductors more intensely.
• Obstacle Course Crawl: Incorporate the crawl into an environment with low obstacles or varying terrain to enhance functional application and agility.

Integrating Army Crawls into Your Training

Army crawls are versatile and can be incorporated into various training protocols:

• Warm-up: A few short distances (e.g., 10-20 feet) can serve as a dynamic warm-up, activating the core and shoulders.
• Workout Finisher: Perform for time (e.g., 2-3 sets of 30-60 seconds) or distance at the end of a workout for a high-intensity core and endurance challenge.
• Circuit Training: Include army crawls as a station in a full-body circuit, pairing them with other functional movements.
• Rehabilitation/Prehabilitation: Due to its low impact and emphasis on core and shoulder stability, it can be a valuable exercise for those recovering from certain injuries (under professional guidance) or seeking to prevent them.
• Programming Considerations: Start with shorter distances or durations and gradually increase as strength and endurance improve. Focus on quality of movement over quantity.

Safety Considerations and Modifications

While generally safe, proper form and awareness are crucial.

• Listen to Your Body: Discontinue if you experience sharp pain, especially in the lower back or shoulders.
• Maintain Neutral Spine: Avoid excessive arching or rounding of the back. Engage your core to keep your spine stable.
• Shoulder Mobility: Ensure adequate shoulder range of motion. Individuals with pre-existing shoulder impingement or pain should approach with caution or consult a professional.
• Surface Selection: Perform on a smooth, forgiving surface like a gym mat, artificial turf, or carpet to prevent skin abrasions and provide some cushioning.
• Modifications for Beginners: If maintaining a very low profile is too challenging, allow for a slight elevation of the hips or chest initially, gradually working towards a flatter position. Shorten the range of motion for arm and leg extension.

Conclusion

The army crawl is a potent, full-body exercise that harks back to fundamental human movement. By mastering this primal pattern, individuals can unlock significant gains in core strength, muscular endurance, shoulder stability, and overall functional fitness. Its low-impact nature and high efficacy make it an invaluable addition to any serious fitness regimen, offering a unique challenge that builds resilience from the ground up.