Army Crawl: Understanding, Benefits, and How to Perform This Full-Body Exercise

What is the army crawl?

The army crawl, also known as the leopard crawl or combat crawl, is a foundational full-body functional movement that involves propelling the body forward while maintaining a low profile close to the ground, primarily engaging core stability, upper body strength, and lower body coordination.

Understanding the Army Crawl

The army crawl is a primal, ground-based locomotive pattern that simulates moving stealthily under obstacles or through confined spaces. Originating from military training for tactical movement, it has been adopted by the fitness community as a highly effective exercise for developing full-body strength, endurance, and coordination. Unlike the bear crawl, which involves moving on hands and feet in a quadrupedal position, the army crawl keeps the body in a prone (face-down) position, close to the ground, requiring significant core engagement to prevent the hips from rising or sagging.

How to Perform the Army Crawl Correctly

Executing the army crawl with proper form is crucial to maximize its benefits and minimize the risk of injury.

• Starting Position: Lie prone (face down) on the ground. Extend your arms forward, slightly wider than shoulder-width, with your forearms and hands flat on the ground. Your legs should be extended straight back, with your shins and tops of your feet on the ground. Your body should be as flat and close to the ground as possible.
• Initiate Movement (Right Side): Simultaneously pull your right elbow back towards your ribs and drive your left knee forward towards your left elbow. As you do this, actively pull your body forward using your right arm and left leg, maintaining a low profile. Your chest and hips should remain close to the ground.
• Initiate Movement (Left Side): As you complete the right-side movement, transition to the left. Pull your left elbow back and drive your right knee forward. Use your left arm and right leg to propel your body further forward.
• Alternating Pattern: Continue this contralateral (opposite arm and leg) pulling and dragging motion, alternating sides smoothly and rhythmically.
• Maintain Low Profile: Throughout the entire movement, focus on keeping your hips and chest as close to the ground as possible. Avoid raising your glutes or arching your back excessively.
• Breathing: Maintain steady, controlled breathing, exhaling as you pull and inhaling as you reset.

Muscles Engaged During the Army Crawl

The army crawl is a compound, full-body exercise that demands synergistic action from numerous muscle groups.

• Core Stabilizers:
  • Rectus Abdominis, Obliques, Transverse Abdominis: Crucial for preventing the hips from sagging (anti-extension) and resisting rotational forces.
  • Erector Spinae: Works to stabilize the spine and maintain a neutral position.
• Upper Body:
  • Pectorals (Chest) and Deltoids (Shoulders): Involved in the pushing and pulling actions of the arms.
  • Triceps: Extend the elbows during the pushing phase.
  • Latissimus Dorsi (Lats) and Biceps: Act powerfully in the pulling phase as you drag your body forward.
  • Forearm and Grip Muscles: Engaged to maintain contact and pull effectively.
• Lower Body:
  • Glutes and Hamstrings: Drive the legs forward and contribute to the dragging motion.
  • Quadriceps: Help stabilize the knees and assist in the forward propulsion.
  • Hip Flexors: Engage as the knees are drawn forward.

Benefits of Incorporating the Army Crawl

Integrating the army crawl into your training regimen offers a wide array of physiological and functional advantages:

• Full-Body Strength and Endurance: It simultaneously taxes multiple major muscle groups, building comprehensive strength and muscular endurance.
• Exceptional Core Stability: The constant demand to resist gravity and maintain a low, stable torso significantly strengthens the entire core musculature, improving anti-extension and anti-rotation capabilities.
• Enhanced Functional Movement: Mimics real-world movements, improving overall body control, coordination, and agility. It's particularly beneficial for obstacle course racing and tactical fitness.
• Improved Coordination and Proprioception: The contralateral limb movement pattern requires precise coordination, enhancing neural pathways and body awareness.
• Low Impact: As a ground-based movement, it places minimal stress on joints, making it suitable for individuals seeking effective exercise without high impact.
• Grip Strength Development: The continuous pulling action directly strengthens the forearms and hands.
• Metabolic Conditioning: When performed for extended periods or repetitions, it can elevate heart rate and contribute to cardiovascular fitness.

Variations and Progressions

To continually challenge yourself and adapt the army crawl, consider these variations:

• Weighted Army Crawl: Add a weight vest or place a light weight plate on your upper back (ensure it's secure) to increase resistance.
• Obstacle Crawl: Perform the crawl under low hurdles, ropes, or through tunnels to enhance spatial awareness and challenge your low profile.
• Backward Army Crawl: Moving backward emphasizes different muscle groups and adds a new dimension to core stability.
• Speed Crawl: Focus on increasing the pace of your crawl for a more intense cardiovascular and power challenge.
• Unilateral Focus: Experiment with slightly greater emphasis on one side to address muscular imbalances, though the movement is inherently bilateral.

Common Mistakes to Avoid

• Raising Hips Too High: This is the most common error, which reduces core engagement and turns the exercise into a less effective "worm" movement. Keep your glutes down.
• Lack of Core Engagement: Failing to brace the core can lead to sagging in the lower back, placing undue stress on the spine.
• Inefficient Movement: Jerky or uncontrolled movements waste energy and diminish the exercise's effectiveness. Strive for smooth, deliberate propulsion.
• Not Extending Fully: Failing to fully extend the arms and legs during each pull reduces the range of motion and overall muscle activation.
• Holding Breath: Maintain consistent breathing throughout the movement to ensure adequate oxygen supply and maintain core tension.

Who Can Benefit?

The army crawl is a versatile exercise beneficial for a wide range of individuals:

• Athletes: Especially those in combat sports, wrestling, grappling, and obstacle course racing, where ground movement and full-body control are paramount.
• Fitness Enthusiasts: Seeking to build functional strength, improve core stability, and add variety to their routine.
• Personal Trainers and Coaches: Can effectively integrate this movement into client programs for comprehensive fitness development.
• Individuals in Rehabilitation: (Under professional guidance) It can serve as a low-impact exercise for rebuilding core strength and body awareness.

Safety Considerations and Modifications

While generally safe, consider these points to ensure proper execution and prevent injury:

• Joint Pain: Individuals with pre-existing wrist, elbow, shoulder, or hip issues should consult a healthcare professional or physical therapist before attempting.
• Lower Back Issues: Ensure strong core engagement. If any lower back pain occurs, immediately cease the exercise and re-evaluate form or consult a professional.
• Surface: Perform the army crawl on a smooth, non-abrasive surface. Consider using knee pads or wearing long sleeves/pants to protect skin.
• Modifications:
  • Reduced Range of Motion: If full extension is challenging, shorten the range of your pulls initially.
  • Assisted Crawl: For those struggling with propulsion, a partner can gently push from the feet or a resistance band can be used for assistance.
  • Focus on Stability: Initially, focus solely on maintaining a low, stable torso rather than covering distance.

Conclusion

The army crawl is far more than a military drill; it's a powerful, functional exercise that builds comprehensive strength, fortifies the core, and enhances overall body control. By understanding its mechanics, engaging the correct muscle groups, and adhering to proper form, individuals can unlock a myriad of benefits, making it an invaluable addition to any serious fitness regimen. Embrace this primal movement to develop a resilient, capable body grounded in functional strength.