Weighted Crab Walks


  1. Get into crab walk position: All-fours facing forward (as seen in video).
  2. Grab one dumbbell in each hand (20 lbs. seen in video)
  3. Begin crawling forward by moving weights/arms and feet in alternating fashion.
  4. Repeat in reverse back to starting position.
  5. Complete for a set distance.


  • Choose a weight you can control, even if that is unweighted.


  • Upper extremity strength, motor control, shoulder stability, core stability.