Transformative Power of Lizard Crawl - This Move Trains EVERYTHING (Almost)

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I talk about lizard crawls a lot but I've never actually made a video all about them! Actually, though, there's a lot more I want to say about this brilliant exercise.
All crawling develops your coordination thanks to it's contralateral nature. It's also great for the shoulders and core and offers a great balance of cardio and fitness in one - helping you cover two of the main pillars of fitness. This is why crawling is SO popular for movement training.
The lizard crawl takes this further though - increasing the challenge on the pecs, shoulders, and triceps and even involving the hips, obliques, and lats. It incorporates movement in all three planes of motion AND challenges your mobility. This has to be one of the most "bang for your buck" exercises out there. And the balanced demand for both strength and endurance is perfect.
We can take this even further with cool variations, too. For example: try crawling up and down hill to massively change the target muscles. Sure, you can bear crawl up and down hill too... but your chances of falling over are much higher this way! The lizard crawl is a legitimately useful way to move around on slopes - making this a truly functional movement pattern!
Do you guys crawl?

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@dropboxmoabit384]

Imagine walking your dog in the park and suddenly the Bioneer comes crawling out of the bushes all dressed in tactical gear....

[@thenorthfox2609]

I’m not that lucky

[@burnerjack01]

I’d be like, “sup”….😎

[@oscarinacan]

😅😅

[@rsrfighter7384]

I'll do the same

[@lightstrike7466]

that actually sounds like how encountering a superhero could go about😂

[@Vestu]

this will be my only mode of transportation from now on

[@TurnOntheBrightLights.]

Be there in 3 days ✌️

[@Peter-ri9ie]

😂 imagine at the office, start talking to your colleague. “‘ullo, sup?” Them: “wtf?” You: “no, down here, mate.”

[@Bloinker]

Pro tip, if your neighbours are being nosey, look them in the eye doing this, worked wonders for me

[@spinmaster0]

...then make a hissing noise with your tongue while sticking it out!

[@KenishiroMashiba]

😂😂😂😂

[@GldnrR31t3r]

Assert dominance

[@Corrupted-file]

@@GldnrR31t3r 😅

[@socialistprofessor3206]

This provided the laugh I needed today. Thank you!😅

[@maddockemerson4603]

This is the best exercise for training to take The Precious back from nasty hobbitses.

[@soupfork2105]

Well I tried this for a few days as a way to commute to work. People down the high street were screaming and running away from me. Police tried to detain me for "offensive locomtion in public causing disorder" but I just told them "It's OK I'm a Lizard!'" Anyway, the Wifi here at the mental health ward is pretty good. The food, not so much.

[@patryk6747]

😂😂😂

[@shouryasinghal5853]

In this world full of people with low attention span watching creators who are overdramatic and provide no real useful information, IK your views are low and this sometimes scares me that you might get demotivated and stop uploading but I also know the batman strength of your mind will never succumb to these thoughts, but still know that there are still people like me who'll always watch you!

[@TheBioneer]

Thank you! 😁🙏🏻 Don’t worry, I’m not going anywhere 😎

[@dannymeslier6658]

And thankfully you're not the only one.

[@ignacio4098]

Yeah, me too. I literally see every each of one of your videos bioneer. I love your content

[@WitchLuw]

All I watch are Him Chris heria Sam Sulek

[@patryk6747]

Me too, im watching Bioneer for few years now😊

[@ArtbyPaulPetro]

I was SO sure you we're gonna crawl outta that car at the beginning lol thank you for NOT disappointing! Great video! Lizard Crawls are very cool and very challenging!

[@TheBioneer]

😂😂

[@engineergaming2032]

​@@TheBioneerI thought you were gonna crawl like those cartel twins from Breaking Bad

[@DDeden]

Hey Bioneer! I saw your old video in lizard crawling and tried it, very exhausting and impractical (no carrying anything). But while camping on a subtropical island, where the beaches were mainly of sharp broken coral, I found that lizard crawling was excellent for foraging clams etc. Normal wading was hazardous due to waves pushing me around on the sharp substrate, and swimming was worse yet, but lizard crawling allowed me to breathe while buoyant yet able to lightly grasp the ground to hold position with all 4 limbs, 1000 times easier than lizard crawling on dry ground (where you battle 100% gravity). Also easy to crab sideways or crayfish backwards in the shallows, explosively swim forward like a fish, and easier to spot prey with the eyes just above the water surface, or dipped into the water up close. Lizard crawling is very practical in shallows with rough substrate!

[@TurnOntheBrightLights.]

The crawling Bioneer isn't real, he can't hurt you 0:15

[@nathanielcallen3965]

6:29 is terrifying

[@airbound1779]

Instructions unclear, neighbours keep calling the cops

[@cryptocsguy9282]

@airbound1779 and now you're sectioned under the mental health act lmao

[@waynesanders1406]

Add a weight vest for another element of resistance, we used to do these in the Marines and called them spiderman crawls. I also find that wearing gloves not only improves most things within the workout experience (I only started because I sweat a lot), but also if you put on 2 pairs of say the Atlas silicone gloves that are black and gray, it adds resistance to your hands so every little movement strengthens your hands/forearms. Added to this type of movement.... you could get some crazy development in the forearms.

[@ithinkthereforeitalk935]

Real life Rambo here?

[@Jay-ho9io]

​@@ithinkthereforeitalk935 nope. Spider-Man crawls, and a lot of them, are just a basic exercise within the Marine Corps. Doing the exercise with the weight vest mimics the gear we are required to carry. Nothing super human about it.

[@koleszgdanska7149]

But training bare handed also has great benefits

[@marshallgiles6255]

Semper Fi my brothers.

[@jerethlong342]

I may or may not have Lizard crawled through my workplace to feel out the exercise. I may or may not be a manager.

[@wingjaigaming8240]

This is why I'm subscribed to The Bioneer. I learnt so much unconventional and useful training tips from this channel

[@burnerjack01]

Unsurprisingly enough, here you are again moving like a Marvel Super Hero. Amazing stuff as always.

[@johnd8971]

alternate it with the crab movement for nice counter balance

[@Heintz_H]

Oh yeah and it feels so good after crawling, like you can alternate lizard crawl and crab crawl until failure for a full quick workout without any pause.

[@reppy0757]

I've actually been practicing this crawl going the basement stairs since first watching this months ago. Definitely worth practicing for me.

[@basquait2704]

The lizard crawl memes always kill me🤣🤣🤣 i just imagine bioneer striding like this around town with Riddick glasses on listening to "Push it to the limmit"

[@QuincyMBee]

0:15 That one Breaking Bad scene with the Salamanca Twins crawling in Mexico

[@daviddriscoll9466]

Nice. Great vid. For people looking to scale this movement, bear walk is a great place to start, followed by a twisting bear where you drop the outer hip of the extended back leg towards the ground. From there you can add a pushup after you lower the hip. Put it all together and you're lizard crawling!

[@John13verse35]

As a new dad recruit, this is a fun "bang for your buck" movement to keep the bod at bay. The rotation helps with lower back resilience too!

[@pranakhan]

Your lands speed performing this is horrifying, brother! It is a great exercise just nearly in time for Halloween here in the states. Buy a Creature From the Black Lagoon costume, hide in a bush and chase kids around! Tons of fun. Thanks for sharing, I honestly never considered reorienting the movement in different directions like that. Fantastic

[@mikaettema]

Thanks a lot for making this video! I've been kind of obsessed with this movement for the last 2 weeks since seeing it first on your channel, and now you made a video about it! Keep up these videos, I love them man!

[@franciscarabini7660]

Congratulations you've managed to be honest .. brilliant .. helpful..great video now I've just gotta convince my wife I'm ok

[@franciscarabini7660]

I tried it..very good ..haha yep the good lady thought I was bonkers doing it

[@NeoArmstrongJetArmstrongCannon]

I love the lizard crawl. It's completely replaced regular push-ups for me by now. What I really want to highlight from your video though is the focus on beauty in your exercise. People commonly focus on performance, technique, full ROM, "optimisation" for hypertrophy, or whatnot to progress in exercises. But making the movement more controlled, seamless, fluid, sophisticated - simply put, more beautiful, is a highly underrated and my favourite as of late form of progression. Just look at Ido Portal. The man can crawl in all sorts of ways and he makes it look like a piece of art.

[@TheBioneer]

There is definitely something to be said for “performing” your exercise. It’s a more nuanced form of progression :-)

[@leonardo9259]

True enlightenment is realising all of those are the same progression

[@Condred]

Appreciate you putting the ad at the end of video

[@wincentkuma]

Will definitely incorporate it into my workout program. Thanks for the enlightenment, Adam 💪

[@Sawaedo]

I haven't thought on the backwards crawl, it could help me to do it inside my living room, thank you Adam!

[@Owen-v9l]

An idea for a video(or even better, a series of videos) would be training like spiderman. I know you made videos about his reflexes or agility and movement, but it would be awesome if you talked about a way to look like him, beginner-advanced at home gymnastics training, cardio ideas, at home Capoeria training, increase your vertical, learn parkour guide, one on flipping and tricking, etc. The spider people I want guides for are Tom Holland Spiderman, Comic Spiderman, and Miles Morales Spiderman(from the spiderverse movies). It would be cool if for miles morales you made it specific to his age. Like if you think it is a good idea.

[@biscuitsofdeath]

I appreciate the bizzaro Superman for the backwards crawl

[@kechidonick]

Me: "Lizard people doesn't exists" Lizard People 00:12

[@alopezdrums]

Yes Adam! Was doing these today!! - THANK YOU for being you and for what you do! 💪

[@praveenc316]

Here in India we have something similar. It is HANUMAN DAND. There are lot many videos on KZbin demonstrating the same

[@freefocut]

❤

[@vincenzonaso5341]

When I started working out my goal was to unlock this exact move because it looked so fun. In the end I reached my goal and fell in love with training in the meanwhile!

[@varunmarar6771]

I liked how enthusiastic you were in this video Adam!

[@bshowto]

Added these into my hourly outdoor work: walks, runs, bars. But with some caution as my shoulders need more stability work. First couple times doing with focus on full range -shoulder was crunching so i bailed. Next time out i did more cautiously, with less into pushup. Still gotta do those shoulder stability exercises. Thx @thebioneer

[@jonathandedicatorpollock5820]

Not currently using, but will absolutely start incorporating this into my sets!

[@Davlavi]

Informative as always.

[@HeartlessKnave]

Mooom, he's back crawling around *_AGAIN._* ... Yes, dear, I know.

[@GamingXperience]

Since watching the other video you did including the lizard walk, ive actually started crawling up and down the stairs as well xD

[@thewolf1630]

Always Forward Always Primal gents✊🏾💪🏽

[@samuelwestlund3386]

Totally using this from now on.

[@kamehamehuyle9108]

doing it really fast looks really creepy tbh

[@TheBioneer]

A big added bonus 👌🏻

[@dannymeslier6658]

Really slow too

[@michaelcarlson2245]

And backwards ngl

[@nathanielcallen3965]

6:29

[@benshannon4025]

Sounded like a hardcore wholesome dad when he says “I’d wager, you’re look quite cool”

[@yesman7675]

My brother...i did NOT expect you to come crawling out of the car🤣

[@dr.omarkabir4531]

I just realized this can be a great exercise for the combat athletes too. As they need a lots of rotational mobility and force in their movements

[@mech2159]

Constant bullet firing and explosion SFX. Is what IS NEEDED IN THIS VID. This feels better then just walking.

[@TurnOntheBrightLights.]

Lmao

[@andrewgross8804]

I use this a lot, and I’m convinced that everyone should learn it

[@Primitive-Hunter]

Excellent program!

[@shay7915]

Thank you for such great information.

[@greenarrow219]

I do crawling as part of my training routine. I'm 47yo, found it helps with flexibility and gets the heart going. Looks unusual and had people comment, then I get them to try it. Not as easy as they think.

[@WmAHaynes]

Bro training to be a dark souls boss

[@stormrhode2330]

I actually have my students/clients do crawls a lot. Usually bear crawls forward, backward, and laterally, though we throw in some variations sometimes. HOWEVER, I never have them do lizard crawls or alligator push-ups because of the position into which it places the shoulder. Doing this too often under too much stress can lead to impingement or other shoulder issues, or can exacerbate pre-existing shoulder problems.

[@roban2799]

Bro I can't believe they just dropped Mark Zuckerberg's backstory like that

[@Meaninglesslife-u7x]

I am waiting for that day to come , this man is training for..

[@Alcalfa]

Need to try this seriously, although worried about triggering my SI joint pain...

[@Hereatthehouse]

Yes, I use the lizard crawl as part of my regular training

[@abuzohaifa1066]

Imagine you are in the park and someone suddenly just 6:28

[@MisterGames]

🤣

[@patryk6747]

Naaah im dead😂😂😂

[@mohamedrmili8195]

I was waiting for this!! Thank you. Also could you do a video on Mike Tyson pushups?

[@BrMark-cu9ih]

At least one thread that I read some time ago (can’t remember where) said that at least one ‘famous’ supposed form of them was NOT actually something that Mike actually did. If anyone can bring the research into focus on this it’s Bioneer.

[@boreanesia]

Backwards up a hill!

[@TheBioneer]

I like your style! 🔥🔥

[@Maxyouaquestion]

It's like your Stairs Pike Press with a free slide!

[@jass9571]

Going down hill is quite hard too

[@TristanMerkelArchive-gs9zk]

I‘mma try it out now. I‘ll update you soon.

[@rtleverich2354]

Beautiful to watch you lizard crawling forwards, and backwards! It is a beautiful movement! Any advice on preparing the wrists for this kind of movement? Seems intense... Thanks for the video!

[@nicholaskoenig3106]

I call it Spiderman...but I try and keep it as low as possible. Love you man! #beastmodestuckon #letsgo

[@st.maciej]

Find yourself a person that will loves you as much as the Bioneer loves crawling around on the ground.

[@currynut3399]

Your technique must be good because I instantly visualised a Gila Monster. Congrats.

[@guyiuculano9690]

This is a truely awesome exercise as all quadrupedal movements are but probably the toughest version which I think you missed is backwards up hill or stairs which gives an insane triceps and shoulder workout. This was definitely a very informative video for those here not familiar with this movement!🦍🦍🦍🦍💪🔥💯

[@zencraft69]

Brill! You must be a local fella, good to see! 😊

[@spivak4342]

I think zuck practices it

[@15jorada]

Practices it? He originated it

[@davidetl8241]

awesome stuff! Thank you

[@frajudo]

I just comment for the youtube gods. great video as always

[@Dkthearn]

Gonna try it up a hill right now love from C.A

[@ChronicSnake82]

i like it,but where would you place this in the routine? before as a warm up,after as a burn out,or part with its own sets? its own day,like other calisthenic "tricks"? or maybe its own workout? ( ive done my daily/morning routine,and rested and this a few hours after) always great work keep them coming!!

[@dannymeslier6658]

Depends on your strength, but for most people this won't be a warm-up, no.

[@leonardo9259]

Try it out dude

[@MisterGames]

I love the cat crawl!

[@appelster11]

I always call these spiderman pushups. Didn't know about any other names for it, now I do

[@mlouw8218]

Very cool! Not sure I have the necessary coordination and proprioception to learn this though. Too bad I can’t get a lizard crawl tutor in my local area 😅

[@_Channel-ce4vq]

In the wild west books by Karl May Winnetu westmen lizard craw all the time in order to leave the smallest possible trail on the ground

[@MrEldargaraev]

Video by video you are becoming a shaolin monk 😅, awesome vids man 🤘

[@Gabrong]

2 weeks from now, on mrballen's channel: What creature lurks out there? Shocking video of lizard people!

[@akhileshchandorkar1807]

I so want to do these but i dont have a place where i can... Great video as always!

[@luisromeroy]

👌🏼 excelente vídeo, gracias

[@Silentwatcher23]

If you have to choose for minimalist routine:squat pull ups wnd push ups or lizard crawls

[@Mark.James.]

I'm looking for a suitable pair of gloves and will give this one a go, thanks

[@Jacky_boy001]

Love the lizard crawl

[@NeutroniummAlchemist]

Lizard crawl is something I do 4-5 times a week. Forwards 4 steps, then backwards 4 steps. Followed by a whole bunch of other stuff. But I start with that.

[@gezzapk]

It’s like a quadruped but with open hips. Good if you crawling through a low ceiling tunnel.

[@LeiteComcafé-z4p]

Hey Bioneer, great video again! I would like to ask to make a video about your ideia of making differents versions of your workout, like big sessions that perpass one hour or a version of the same session of 20 minutes. Recently, I try change my style of training and some part of my routine but I feel very confused, I think this video would help. Thanks.

[@manhuman1337]

Yo bioneer you should do a video on duck walking. Its really good for the feet and ankles. Oh also brachiation is a great animal movement with more of a pulling pattern.

[@Herowebcomics]

Wow! That stuff is crazy! But it looks like it works!😅

[@stevenscott2136]

When you came out of that car, I thought "I didn't know Adam was such a heavy drinker". 😁

[@johnpyershaherblhaddad5723]

this is quality ❤

[@hugobarlow2771]

It trains everything (almost?). What should I supplement this with if I only plan to lizard from now on? I missed the "almost" part 😅

[@winandcallebaut4541]

I call this the Dracula crawl. From the scene in the book where he was seen crawling down his castle walls like a lizard, scaring the crap out of Jonathan Harker.

[@chriskaye105]

1:00 Does anyone know where that temple is?

[@TheBioneer]

Milton Keynes!

[@chriskaye105]

@@TheBioneer thank you for the response.

[@Sangano1]

What shoes are you wearing? Recommendations?

[@dalecameron2203]

Please do training on super-hand leg, foot and body speed training. Not power, but raw speed.

[@jackthe15headedmonster25]

I just KNEW that you where going to crawl off of that car 😂

[@Amy_Watson]

The preferred exercise of professional creeps worldwide!

[@TheBioneer]

At your service!

[@Amy_Watson]

@@TheBioneer didn't mean you of course, your content is excellent. I just can't help but laugh when I see this though. I think if someone wanted to train to be a super powered creep, this would be a foundational movement. 😂

[@crumplepoint2712]

Curt Connors looking at this thumbnail enraged.

[@richardh9828]

Would it be a good idea to hold some weights im your hands while crawling? Like a pair of 20lg-dumbbells to engage the biceos + upper back and stabilizing muscles.

[@Mackle-b3o]

I did this on Monday up a hillside mainly due to the hill steepness but i think ill start doing it on a regular basis now