Crab is the Antidote to Sitting and it Feels GREAT

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This video explores a movement called "crab" or "crab pose." It's a position that is used in many different disciplines, including yoga, Animal Flow, gymnastics, functional training, corrective exercise... which speaks to just how useful it is.
The real power of the crab comes from its ability to counteract many of the damaging effects of sitting. The crab puts your hips into extension while engaging the glutes and keeping the spine neutral. It also opens up the shoulders and even encourages good head alignment and wrist mobility!
There are many different variations of this movement, too, such as the crab reach, crab walk, and toe touches. Each offer even more benefits and are amazing for movement flows.
Is this one you guys use? What exercises would you like me to spotlight in future?

[@TheBioneer]

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[@Trustee-of-The-Most-High]

Why you don't do grounding?

[@Blood-hound]

Hey can you do a video on the ab wheel and it’s benefits, and what you can do with it

[@Zreb357aui]

Do try Chakrasan yoga exercise

[@laksamana196]

I have an interesting idea...theres many video about burning more calories and eat less but what if u created the opposite video about doing hard training but burn lesser calories

[@repolhoazulado1028]

Everything keeps evolving to crab, including the bioneer.

[@TheBioneer]

😂😂😂

[@Sedgewise47]

😆

[@joeojeda4651]

​@@TheBioneerlol I'm wondering could you do a video on those of us that work always standing? I work in a standup forklift, and I noticed how stiff my hips and shoulder have become. I took me 4 months to finally be able to deep squat and do shoulder dislocations with a bar. I think it would be an interesting topic for your research: physically demanding jobs but with minimal movement. I did the math on total pounds I would lift in a day as a CNC operator (2,000 to 4,000lbs a day) and that's just picking up the weight off the floor. Now in my 30s I noticed I'm very strong but my mobility is atrocious 😂, my entire workout focus now is full ROM. Seeing great improvement because of your previous mobility videos, so thank you. Btw pullovers are possibly the best upper body weighted mobility movement ever!

[@jennyc3919]

Carcinization strikes again!

[@357SWAGNUM_MAGA_X]

I think the best drones in the future will be crab like

[@joberthalib9951]

We did these in school when I was a kid back in the 1970’s. I just tried it and it feels great, like a long lost friend. At 58, these are going into my daily warm up routine. Love how cool you are with all the random dogs too! Thanks Bioneer!

[@CogniVision]

Same. They used to make us do this in elementary schools, and race each other running in this position. I doubt schools these days require as much physicality as they did years ago unfortunately.

[@Miracle7Seven]

@@CogniVisionwe did those in the 2000s in middle school, was always the funnest thing to do

[@PhilipBrewer]

The thing that made crab walk make sense for me initially was that you very naturally do it when making your way down a steep or slippery slope: crab position with your feet downhill along the path. As the path becomes very, very steep it eventually makes sense to turn over, but for a slope that's just slightly more challenging than safe to just walk down on two feet, crab walk makes perfect sense.

[@Blox117]

what a weirdo

[@arcanus_illuminare]

Huh, I always put my feet up the slope and crabwalk down slopes head first 🤔

[@Jarandjar]

​@@arcanus_illuminare How would you get traction?

[@PhilipBrewer]

@@arcanus_illuminare We definitely want a video! :-)

[@Americanheld]

Feels like the kettlebell swing can do the same thing! I had a lot of trouble activating my glutes, but ever since I watched your kettlebell video I have been doing swings at home and it has made an immense difference by strengthening my entire posterior chain. I’ll have to try this out too though. Keep up the great work!

[@fant8680]

Jeremy Ethier's video about glute activation is great if anybody is interested in that

[@beenright5115]

Same! As a desk worker, kettlebells have been revolutionary!

[@smeaglerG]

Kettlebell swings aren't anything close to this lol. The crab does way more for you. Kettlebell swings would be a cop out if you don't like to do the crab. They definitely don't do the same thing or activate the glutes as well.

[@lukasenberg3756]

@@fant8680 It Works, but kettlebells just hit different.

[@tacontrol7084]

Discovering your channel, was one of the best things that could've happened to me on this platform.

[@Lenny-zn8hn]

9:16 THIS is THE exercise to do! once stumbled across it in a yoga class and its awesome. everything engaged + a crucial twist

[@zianawind2970]

I really learn a lot from ALL your videos, specially since I’m skinny and have no gym, I’m 40 and have had to learn to be Fit in the mountains, your explanations motivate me to KNOW everyday workouts have a BIG benefit. Kudos for the doggy! Lol ,teach him to jump on top of your planks! Lol that be a fun watch.😸

[@saccaed]

Build or invest in a standing desk too. 10 years on and making the switch to standing desks is definitely one of the things I thank my past self for doing. A tall chair to go with the tall desk is a good idea as well. Have found that others who have gotten adjustable desks and kept their low chairs much preferred getting a taller chair to raising and lowering their desk all the time.

[@MochaZilla]

Ive been working my first legit office based job for almost 10 months now. I did a tax internship in 2020 and after 1 month of sitting i noticed i was actually extremely tired and couldnt focus or be as productive. So i bought one of those desk platforms that sits on a normal desk and its significantly cheaper than a "standing desk" but offers the same function. I literally stand my entire workday and i love it. I would also suggest that people invest in a comfortable standing mat because our bodies arent really meant to stand still all day either. I try to do little body weight workouts throughout the day so that helps a lot too. The only thing i need improvement on is the monitor positions. I need to buy some risers because they are slightly low for me and sometimes i can get a tingling in my neck and the bottoms of my heels.

[@saccaed]

@@MochaZilla A standing mat can be a good idea especially if the surface being stood on is hard. Monitor arms probably should be considered a requirement as well for standing or sitting. Look into a 'dyna-flex gyro hand exerciser' too for counteracting any potential CTS and keeping hands limber.

[@thebodykeepsthescore2828]

I actually do crab walk out on my runs. I crab walk half a mile, switching between going forwards and backwards, then I do the other half mile doing bear crawls and leopard crawls. It is very challenging when done for distance and time!

[@chrisjayne4746]

Half a mile! You’ve walked further as a crab than actual crabs

[@treyk7239]

I would not feel comfortable passing you on a trail 😂

[@crzytasha]

@@treyk7239Lol!

[@msid7748]

@@treyk7239 lmao

[@silverousleonidas5790]

Considering my job in me sitting in a car most of the time I really needed to hear this.

[@estherclawson6876]

Great thoracic rotation 😆🐶

[@orangeiceice12]

You're hitting those handstand pushups like a god

[@wesleyangel777]

It's funny how as you continue to progress with your animal movements, I've noticed all the other animals are usually moving around you. Over time, as I have watched this channel for the past few years, I can't count how many different species of animals have simply been calm around or drawn to you. People too, it seems. Wholesome, really. As for your question, I typically use the bear, monkey, Frogger, and crab Walks from GMB. I sometimes I had cat and whatever else I feel like doing. Sometimes, these are stretches from your book or videos, and some include those from Matt of Red Delta Project or Ben of Kneesovertoes. Whatever feels good.

[@snarbywrx]

To counteract rounded shoulders from long periods of sitting (I am an engineer and I do LOTs of sitting), I use the pullup bar hang and Gama casts with club and mace. For stretching I place a bo staff behind my head and reach for the ends with my hands. This creates a nice stretch for the shoulders and pecs while forcing them into proper posture.

[@DavePrice-so7oe]

Always struggled with this pose during yoga. A good kick up the arse to do it more regularly and stick through the discomfort. Awesome video!

[@erikw6501]

You rock, man

[@prm66]

Ive done this a couple times a week for a little while now, and my shoulders still hurts every time I do it. I work in front a computer and spent way to much time sitting in my tweens. Guess it will still take a while until I get that good stretch mentioned here 😅 This’ll help motivate me to keep it going so thanks for that!

[@sfudge]

Shoulder CARs are super fast, easy, and may significantly help. Good luck!

[@prm66]

@@sfudge Thanks for the tip! I will check it out :)

[@CheapCharlieChronicles]

Golden retriever at 3:49 coming his way 😄

[@beatvox7325]

Thanks Bioneer!

[@yungk6043]

What i love about this guy is that were both Batman NERDS and hes constantly uploading a bideo i need. I have pinched nerves in neck causing numbness in both arms and sciatica in both my legs. All from sitting too much this past year. A very much needed video.

[@TJ-vn4wp]

I started doing these a week or two ago. I've done these before, but changed my focus. I've noticed that my shoulders have gotten really tight since I stopped. These help the shoulders more than hanging, in my opinion.

[@PaladinHD]

I would not do this at the gym lol, but I def plan on doing this at home!

[@Bob_Shy_132]

I was wondering when those pups were going to investigate! Lolol. Gold video!

[@oliverpalacios161]

everything evolves back to crab clearly the superior evolution line

[@Thanhatos]

Thank you.

[@Poonkaans]

Literally bought those Vivo trail shoes a few weeks ago for a Tough Mudder! Good man. Keep on crabbing 🦀

[@mindstuff417]

This made me realize how tight my shoulders and chest are. Great video.

[@Southernburrito]

These are exercises I use to do. What’s funny that I just realized is I stopped doing them & eventually I couldn’t do certain capoeira move’s playing around anymore. You’re right, that’d be good medicine for me. Bummer it’s only an e-book & not something paperback on Amazon. Great insight, well worth time spent 👍🏻

[@CrowsDescend]

This felt intense, thanks Bioneer. As somebody with forward/rounded shoulders, I could barely get my torso straight and felt intense pulling either side of my biceps/shoulders. I'm wondering if I should keep trying it each day/3rd day to "loosen" them up, as I already feel a burn even in the upper back.

[@zeke3327]

Thinking about using this for office workouts..

[@PlayfulTraining]

Love the Crab! A core movement of GMB's Elements program, and I was first introduced to it by Calisthenicmovement. Great for me back after intense kettlebell sessions. Nice way to relieve hip tension when working on middle split. Gives some needed rear delt love.

[@evo2542]

At least I have a joke for the specific scenario of two or more people needing a table at a given moment.

[@TheBioneer]

😂😂

[@RoidfreeSenior]

OK, will give those a try

[@andydt82]

Love the random dogs wandering over to say hi!

[@Mux0006]

Oh wow, been strugling with hip imbalance for a while and HipThrusters have become very boring, this is a great way to get th effect and bring in variations....why did I not think of that, I used to be the fastest crab as a kid in gym class

[@cjr1382]

that thumbnail is just fucking great

[@BensLifeTips]

@TheBioneer please do a video for those of us who work standing up.

[@edboss36]

The best thumbnail yet

[@Arnisho]

3:45 did you say hi to the doggo? 🐕

[@SatyreIkon]

I do a sitting fix routine suggested by Athlean-X which consists of three exercises, a low wall sit while your arms touch the wall and you slowly lift them, a bridge reach-over one and the one we all know and love where you lean back, put your hands on yer butt and press forward for a minute; y'know, the one that makes your lower back pop so relaxingly 😁 But the crab is also a great idea; I'll give it a try!

[@LianExfeind]

The bodyweight row is also an excellent choice for this with it's anti-flexion, shoulder-retraction and thorax-expansion. Usually my exercise of choice for posture correction.

[@stuartbell8526]

knew my hams were tight but Jesus, going to incorporate this in to my daily training 👊🏼💪🏼

[@MrTimstaaa]

Excellent video.

[@abj136]

The exercise i learned to help overcome sitting is the backward walk / run / sled pull. Also floor exercises like leg raising.

[@hambikv8005]

Thank you for the video, the thumbnail is perfect btw.

[@MistahMolosser]

Great content! Very inspiring.

[@D3coify]

YEAH! Bring Back Crabcore!

[@jackm2293]

good stuff! just what iv been looking for. thank you.

[@Kurtt008]

Love these!

[@aatiles0187]

The crab! I can't believe I forgot about this one especially since I used to have 20-30 ppl crab walking around a group ex floor back in the day.

[@cej3940]

You should do a video on metatarsalgia I remember training frequently enough on top of using technical approach boots instead of a less stiff sole on concrete to where I really banged up my feet Met pads didn't help but working out on a grassy patch barefoot really helped in stretching out my feet and whatnot

[@Heliumballs]

The King krab, the CRAZY KRAB!

[@craggerrs]

great content as always, mate. That thumb was well worth a lol as well, ha ha

[@robblaettler4589]

I love your content. Very informative. And it helps that you seem to be a down to earth guy.

[@ashe1317]

**gets a pair of tongs out of the kitchen drawer and clicks them** time to crab... oh wait, wrong crab 😆

[@MillerxMiles]

Many beat me to it but we all become crab once again. All hail our crab overlords.

[@TenaciousTentacruel]

I like the “wild thing” pose a bit better. One arm up, so there is a rotational isometric hold as well. Feels great.

[@Schoopydoop]

He mentioned that position around the end of the video

[@LilNewtGingrich]

"great thoracic rotation" 7:06 🤣😂

[@hdxgamin3918]

I felt an insane stretch on my biceps and wrist while trying to do the crab position (fingers pointing behind )

[@DDendrite2]

I may be applying this beyond its scope but is this yet another sign of carcinisation?

[@icejumperke]

4:06 “*finE” 🙃

[@100musicplaylists3]

quality channel

[@MochaZilla]

Awesome vid! What sort of shoes are you wearing? Are they a minimalistic/barefoot variety?

[@sabayo18]

I did crab for like a minute, being a table. Next few days my shoulders felt free

[@blitzcomet3607]

Great video

[@Uzair_Of_Babylon465]

Fantastic video keep it up you're doing amazing things 😁👍

[@smelly1060]

you forgot the crab push up and psuedo reverse planche

[@raresmocanu1743]

I distinctly remember you making the same points in this video but calling the position the reverse plank. Or is there a difference between the two?

[@TheBioneer]

Reverse plank is straight legged. Similar but some differences - this is more about glutes and is a bigger stretch on shoulders. It’s generally harder but reverse plank is great for anti flexion of the core

[@SirWetBiscuit]

Table

[@gmbfit]

Correct :)

[@DanceOfDawn]

🦀 aw lawd he comin'

[@gamooor1386]

Taking 20-30 min walk with my pup everyday I think helps with fatigue of sitting. It's also motivation for me, because he's so eager to go out everyday I feel like a bad owner if I don't.

[@callmekoshmar]

I used to do the crab pose for no reason whatsoever it just felt good and relieving.

[@christopherbucher7017]

... was this released yesterday and then rereleased today or am I losing my mind?

[@juswolf22]

I drive for a living so yea I need this

[@Nmanning8197]

Hi, I just saw your video over isometrics, I was curious as to wether or not you have already done a video over training different body parts with isometrics?

[@unwithering5313]

Time for crab.

[@Will-sv9mf]

great video

[@stanley16fttapemeasure38]

What are the benefits of doing crabs vs reverse planks vs bridges (two other movements the Bioneer has covered in other videos)

[@mostlyimportant4212]

Is there a reason not to do a crab walk with the hips all the way up? I found this really stretching my shoulders and really challenging the glutes and core

[@MoPoppins]

It’s because you’re tight-keep easing into it, and the discomfort will subside. 👍 Do it every day for a week or two, and see how much progress you make.

[@mostlyimportant4212]

@@MoPoppins I mean it's not like a bad thing, it feels really good, so I was wondering if there's some reason NOT to do it, like maybe it's not safe for the shoulders or something along the lines of that. Thanks for the advice though :)

[@teatowel11]

I rate the table top bridge (crab pose) but it gets me weird looks when i do it in the park. Crab walk blows up my triceps!

[@prashpatel6436]

This is the one

[@nickpiovesan4361]

What is this secret baby sound at 3:11? Had me worried for a sec that my kid woke from a nap!

[@jakedespppp]

Doing L-sir pullups on a tree branch is so cool

[@PapaD93]

Do you have or would you make a video about training for construction workers? Most content is catered to the 9-5 office worker, but what about us tradesmen on our feet most of the day?

[@kirani111]

The table thumbnail 😂

[@jeffwick1439]

Lol when I have tried to trick my mind into believing I was a table in the position 😂

[@mhs21981]

My 8 year old son and I both did the crab pose this evening and we were trying to get each other on the floor. This got quite competitive and painful but it's good exercise too😂

[@quaord3738]

I heard that once that the postural muscles mainly consist of slow twitch muscle fibers, so isometrics should be ideal at fixing posture, right? idk..

[@Davlavi]

interesting.

[@alexr.7929]

crab is the solution.

[@SuperAwesomeReasons]

Walk a thousand miles in the table's legs, and your legs will walk a thousand miles being your table. To stand up for what is right, and to hold things, for example dinner plates or a work laptop.

[@Marshadow69]

As always, an excellent presentation. One thing though - the profile shots where you talk to someone in the distance, rather than the camera, is a bit disconcerting and detracts ever so slightly from your video. You have such an engaging and candid delivery, the profile shots introduce a bit of artifice.

[@Azrael__]

Didn't even know that was a position a body can get into without being possessed.

[@otherworlder]

the origins of this pose come from the island of Krabi, in Thailand. it was initially called the Krabi pose, but westerners butchered the pronounciation and now it is called crab pose.

[@Stinkyfisher]

Can you please make an extensive guide on how to train urself from the ground up, really focus on the kinetic chain? That would be the tits. You are leagues beyond other training youtubers and really makes me feel there is hope for this body yet. But im basically training different compensations making me feel hopeless at times. Pls help me get this to his attention. I really feel that this man can change peoples lives (and have been doing already). But its hard to get started

[@RaiderDave42069]

Crab is inevitable

[@MrZzdenda]

I would love to do it, but my shoulders hurt a lot while doing it. Doesn't feel right.

[@criticalbil1]

The Craboneer