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Exercise Lab

Spider Crawl with FSSH Squat Harness

View Instructions

Equipment

  • Torque F7 (Functional Trainer)

Muscle Groups

  • Abs & Core
  • Back
  • Legs
  • Shoulders

Purposes

  • Strengthens upper body.
  • Strengthens torso and hips.
  • Increases shoulder stabilization.
  • Strengthens back of thighs.

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Description

  • Set doors narrow, adjust swivel pulleys to approximetely knee level and set resistance.
  • Kneeling away from machine, place squat harness over head and attach ends to each swivel pulley.
  • Lean forward onto hands and feet in a crouching position.
  • Crawl forward two or three steps, stop and crawl backwards to starting position
  • Repeat crawl starting with the opposite body side from the previous repetition.

ProTip

  • Keep your shoulders down (unshrug) and your neck long.

Mistakes

  • Rounding the back.
  • Elevating the shoulders toward the ears (shrugging).