Pushup to Crab

Starting Posture

Start in a high plank position with hands planted firmly on the ground directly underneath your shoulders, legs straight and body in a straight line from head to heels.

How to Exercise

Perform a pushup by lowering your body towards the ground, bending your elbows and keeping your body in a straight line. Push back up to the starting position. Next, lift your right hand and left foot off the ground, and rotate your body to the right side into a crab position, with your torso lifted and hips off the ground. Return to the starting plank position and repeat on the other side.

Breath Control

Inhale as you lower down into the pushup, and exhale as you push back up. Maintain steady breathing throughout the movement.

Common errors

Common errors include letting your hips drop or rise during the pushup, sagging your head or allowing your neck to jut forward, and failing to fully extend your arms at the top of the pushup. Make sure to maintain proper alignment and form throughout the movement.

Weights

Grips

Variations

To increase the difficulty of the exercise, you can add a tricep pushup after the standard pushup, or perform a pushup with a shoulder tap before transitioning to the crab position. You can also incorporate a leg lift in the crab position to engage the glutes and hamstrings further.

Comments and tips

Focus on keeping your core engaged throughout the exercise to maintain proper form. Keep your movements controlled and avoid rushing through the transitions between pushup and crab positions. If you find the exercise challenging, you can modify by performing the pushup on your knees or elevating your hands on a bench or step.

Cautions

Avoid arching your back or allowing your hips to sag during the pushup. If you experience any pain or discomfort in your wrists, elbows, or shoulders, stop the exercise and consult with a fitness professional.