Gorilla Crawl: Understanding, Benefits, Muscles, and How to Perform

What is a Gorilla Crawl?

The gorilla crawl is a dynamic, full-body primal movement pattern that mimics the locomotion of a gorilla, emphasizing low-to-the-ground, powerful, and coordinated movements that build strength, mobility, and cardiovascular endurance.

Understanding the Gorilla Crawl

The gorilla crawl is a foundational movement within the broader category of "animal flow" or "primal movement" exercises. Unlike traditional linear exercises, it engages the body in a multi-planar fashion, integrating strength, flexibility, and coordination. It's not merely a "crawl" but a complex interplay of pushing, pulling, and stabilizing forces that recruit numerous muscle groups simultaneously. This exercise harkens back to fundamental human movement patterns, promoting functional fitness that translates to improved performance in daily activities and sports.

Key Benefits of Incorporating the Gorilla Crawl

Integrating the gorilla crawl into your fitness regimen offers a multitude of physiological and performance advantages:

• Enhanced Full-Body Strength: It acts as a compound exercise, engaging the upper body (shoulders, triceps, chest), lower body (quads, hamstrings, glutes), and core in a synergistic manner.
• Improved Mobility and Flexibility: The dynamic nature of the movement promotes range of motion in the hips, shoulders, spine, and ankles, contributing to overall joint health and fluidity.
• Increased Core Stability and Strength: Maintaining the low, stable posture throughout the crawl demands significant activation from the deep core muscles, building functional core strength that protects the spine.
• Boosted Cardiovascular Endurance: When performed for extended periods or repetitions, the gorilla crawl can elevate heart rate, serving as an effective conditioning tool.
• Superior Coordination and Proprioception: The contralateral (opposite arm and leg) or ipsilateral (same arm and leg) movement patterns challenge neurological coordination, improving body awareness and control.
• Reduced Impact on Joints: As a bodyweight exercise performed close to the ground, it can be less impactful on joints compared to high-impact activities like running or jumping.

Muscles Engaged During the Gorilla Crawl

The gorilla crawl is a highly integrative exercise, recruiting a wide array of muscles across the entire kinetic chain:

• Upper Body:
  • Shoulders (Deltoids): Primarily anterior and medial deltoids for pushing and stabilizing.
  • Triceps: Extend the elbows as you push off the ground.
  • Pectorals (Chest): Assist in pushing and stabilizing the upper body.
  • Latissimus Dorsi (Lats) and Rhomboids: Stabilize the shoulder blades and assist in pulling.
• Core:
  • Rectus Abdominis, Obliques, Transverse Abdominis: Crucial for maintaining a stable, neutral spine and resisting rotation.
• Lower Body:
  • Quadriceps: Extend the knees as you propel forward.
  • Hamstrings: Assist in knee flexion and hip extension.
  • Gluteal Muscles (Glutes): Power hip extension and stabilize the pelvis.
  • Calves: Provide stability and assist in propulsion.

How to Perform the Gorilla Crawl: Step-by-Step

Mastering the gorilla crawl requires attention to form to maximize benefits and minimize injury risk.

1. Starting Position:
   • Begin in a deep squat position, with feet wider than shoulder-width apart and toes pointed slightly out.
   • Place your hands on the floor directly in front of your feet, shoulder-width apart, fingers spread wide for a stable base.
   • Your hips should be low, almost at knee level, and your back should be relatively flat, not rounded. Gaze slightly forward.
2. Initiating Movement (Contralateral Style - Most Common):
   • Simultaneously move your right hand and left foot forward a short distance.
   • As you move, push off with your left hand and right foot, allowing your body to advance.
   • Maintain a low, athletic stance throughout the movement, keeping your hips low and chest up.
3. Continuing the Crawl:
   • Now, move your left hand and right foot forward, again pushing off with the opposite limbs.
   • Establish a smooth, rhythmic, and coordinated sequence of moving opposite limbs forward.
4. Key Pointers:
   • Stay Low: The defining characteristic is the low hip position. Avoid rising too high.
   • Engage Core: Keep your core tight to prevent excessive spinal movement.
   • Soft Knees/Elbows: Avoid locking out your joints. Maintain a slight bend.
   • Controlled Movement: Focus on control rather than speed, especially when learning.
   • Breath: Breathe rhythmically, exhaling as you push and inhaling as you prepare for the next step.

Variations and Progressions

Once you've mastered the basic gorilla crawl, consider these variations to challenge yourself further:

• Speed Variations: Increase or decrease the pace to target different energy systems (slow for strength, fast for conditioning).
• Height Variations: Experiment with how low your hips go. Lower equals more challenge for hip mobility and strength.
• Lateral Gorilla Crawl: Move sideways instead of forward, challenging lateral stability and adductor/abductor strength.
• Backward Gorilla Crawl: Reverse the movement, which can be surprisingly challenging for coordination.
• Loaded Gorilla Crawl: Wear a weighted vest to increase the resistance and strength demand.
• Obstacle Crawl: Incorporate obstacles to crawl over or under, improving adaptability and spatial awareness.

Who Can Benefit from Gorilla Crawls?

The gorilla crawl is a versatile exercise suitable for a wide range of individuals:

• Athletes: Particularly those in combat sports, obstacle course racing, team sports, or any activity requiring agility, power, and multi-directional movement.
• General Fitness Enthusiasts: Looking for a challenging, functional, and engaging full-body workout that goes beyond traditional exercises.
• Personal Trainers: Seeking to incorporate primal movements into client programs for improved functional strength and mobility.
• Individuals Seeking Mobility Improvements: Especially those with stiff hips, shoulders, or limited squat depth.
• Rehabilitation (with caution): Under the guidance of a physical therapist, modified versions can aid in regaining strength and mobility post-injury, particularly for the core, hips, and shoulders.

Safety Considerations and Contraindications

While beneficial, the gorilla crawl may not be suitable for everyone. Consider the following:

• Wrist and Shoulder Issues: Individuals with pre-existing wrist pain, carpal tunnel syndrome, shoulder impingement, or rotator cuff injuries should approach this exercise with caution or avoid it. The weight-bearing nature on the hands can exacerbate these conditions.
• Knee and Hip Pain: Deep squatting and dynamic hip movement can be challenging for those with significant knee or hip arthritis, meniscal tears, or labral issues.
• Spinal Conditions: While beneficial for core strength, individuals with acute low back pain, disc herniations, or severe spinal stenosis should consult a healthcare professional before attempting.
• Pregnancy: The deep squat and core engagement may not be advisable in later stages of pregnancy.
• Proper Warm-up: Always perform a thorough dynamic warm-up that includes hip and shoulder mobility drills before attempting gorilla crawls.
• Listen to Your Body: If you experience sharp pain, stop immediately. Mild discomfort during a stretch or muscle activation is normal, but pain is a warning sign.
• Start Slowly: Begin with short distances and fewer repetitions to allow your body to adapt to the movement pattern.

Integrating the gorilla crawl into your routine can unlock new levels of functional strength, mobility, and coordination, offering a powerful complement to more traditional training methods. Prioritize proper form and listen to your body to safely reap its extensive benefits.