Tutorials
Crawling
QM Basics
Lesson Level : 1
Basic QM
lesson
1m 58s
Video Details

Quadrupedal movement, often abbreviated as QM, refers to the act of moving on all fours and encompasses a variety of techniques. One fundamental approach within this category is referred to as monkey walking, which involves alternating the movements of the hands and feet. To initiate this movement, one typically begins in a press-up position, ensuring proper alignment and control to avoid common missteps, such as positioning the foot too far forward, which can lead to imbalance.

During the movement, participants are encouraged to take small, controlled steps—approximately 20 centimeters forward—ensuring that the opposite hand and foot move in a coordinated manner. This practice not only promotes stability but also helps maintain a low center of gravity, often termed as low gate work. Mastery of this basic quadrupedal movement requires practice and can be physically demanding, particularly over longer distances, emphasizing the importance of gradual progression.

In addition to its physical challenges, quadrupedal movement serves as an effective warm-up exercise due to its low impact nature. By promoting coordination and body awareness, this technique prepares the body for more strenuous activities while minimizing the risk associated with high-impact exercises. Engaging in QM can provide multiple benefits, including improved strength, flexibility, and overall movement efficiency.

Key points:

  1. Quadrupedal movement (QM) involves moving on all fours, featuring techniques like monkey walking that alternate hand and foot movements.
  2. Proper technique is crucial to avoid common pitfalls, such as overextending the foot, which can disrupt balance.
  3. QM serves as an effective low-impact warm-up exercise that enhances body control, strength, and flexibility, especially beneficial for long-distance movement.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson

Demonstrate a basic Quadrupedal Movement (QM) or crawling pattern using opposite hand and foot for a distance of 10 paces.

You must perform both forwards and backwards directions one after the other without stopping.

Total distance should be 20 paces.

You must travel using opposite hand and foot.

You cannot stand-up, use your knees, crouch or only use the legs for weight-baring.

You are able to pause, but you must have weight distributed between three of your four limbs.

You must be facing the ground the entire time.

Repeat once forwards, once backwards.

Challenge Details
Guidelines to successfully accomplish the challenge.
distance.
Must be more than x10 times the distance of a Standard Pace
+ / -
You can use any distance that is more than specified.
Multiplier
x10 times the specified amount.
Details
10 Paces forwards, 10 Paces Backwards. (20 in total)
sides.
You must complete and demonstrate on Use opposite hand and foot.
Details
You must use opposite hand and foot while moving.
repetitions.
You must complete 1 repetitions
+ / -
You can repeat more than specified.
Details
Repeat once.
hands.
The hands must be Flat hands
Details
The hands should be in a flat position, with the full palm touching. No steepled fingers or thumb tucked behind, raising the palm.
orientation.
Your orientation must be Facing downwards
Details
You must be facing the floor the entire time.
Transcript
																									

														
5.759

														
let's examine the quadraped movement

													

																									

														
10.599

														
so sometimes abbreviated to qm

													

																									

														
14.12

														
quadrupedal movement is moving on all

													

																									

														
17.16

														
fours and there are many many ways of

													

																									

														
20.56

														
doing this the basic

													

																									

														
23.439

														
qm movement what we sometimes call

													

																									

														
26.359

														
monkey walking is to alternate the hands

													

																									

														
31.16

														
and feet so to start with you're going

													

																									

														
33.64

														
to go into a press up

													

																									

														
35.559

														
position so let's do this sideways press

													

																									

														
38.32

														
up position the right hand is going to

													

																									

														
40.32

														
go forwards and then the left foot is

													

																									

														
42.68

														
going to go forwards something that

													

																									

														
45.2

														
happens a lot is people put this foot

													

																									

														
47.44

														
far too forward and it causes issues

													

																									

														
50.84

														
because as I then step I'm then going to

													

																									

														
52.879

														
end up with my butt in the air so don't

													

																									

														
55.28

														
go too forward with the foot just take a

													

																									

														
58.92

														
small 20 cm step forwards now it's the

													

																									

														
63

														
alternate hand and foot then move

													

																									

														
65.36

														
forward so my right foot left

													

																									

														
70.24

														
hand

													

																									

														
72.439

														
and

													

																									

														
74.799

														
alternating backwards and forwards this

													

																									

														
78.56

														
is qm it's just the basic movement of

													

																									

														
82.479

														
opposite hand and foot going forward

													

																									

														
85.6

														
going back and keeping at a low level

													

																									

														
89

														
it's called Low gate work um where yeah

													

																									

														
92.119

														
you're under control and you can move

													

																									

														
95.6

														
forwards and backwards just on all fours

													

																									

														
98.56

														
practice that it can actually be quite

													

																									

														
100.439

														
taxing especially over long distances

													

																									

														
102.92

														
it's a good warmup because it's very low

													

																									

														
105.439

														
impact um but you know on long distances

													

																									

														
108.56

														
it's a great warm-up uh technique to use
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:13,000
let's examine the quadraped movement

2
00:00:10,000 --> 00:00:16,000
so sometimes abbreviated to qm

3
00:00:14,000 --> 00:00:20,000
quadrupedal movement is moving on all

4
00:00:17,000 --> 00:00:23,000
fours and there are many many ways of

5
00:00:20,000 --> 00:00:25,000
doing this the basic

6
00:00:23,000 --> 00:00:30,000
qm movement what we sometimes call

7
00:00:26,000 --> 00:00:33,000
monkey walking is to alternate the hands

8
00:00:31,000 --> 00:00:35,000
and feet so to start with you're going

9
00:00:33,000 --> 00:00:37,000
to go into a press up

10
00:00:35,000 --> 00:00:39,000
position so let's do this sideways press

11
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up position the right hand is going to

12
00:00:40,000 --> 00:00:44,000
go forwards and then the left foot is

13
00:00:42,000 --> 00:00:46,000
going to go forwards something that

14
00:00:45,000 --> 00:00:50,000
happens a lot is people put this foot

15
00:00:47,000 --> 00:00:52,000
far too forward and it causes issues

16
00:00:50,000 --> 00:00:54,000
because as I then step I'm then going to

17
00:00:52,000 --> 00:00:58,000
end up with my butt in the air so don't

18
00:00:55,000 --> 00:01:02,000
go too forward with the foot just take a

19
00:00:58,000 --> 00:01:04,000
small 20 cm step forwards now it's the

20
00:00:63,000 --> 00:01:10,000
alternate hand and foot then move

21
00:00:65,000 --> 00:01:12,000
forward so my right foot left

22
00:00:70,000 --> 00:01:14,000
hand

23
00:00:72,000 --> 00:01:18,000
and

24
00:00:74,000 --> 00:01:21,000
alternating backwards and forwards this

25
00:00:78,000 --> 00:01:25,000
is qm it's just the basic movement of

26
00:00:82,000 --> 00:01:28,000
opposite hand and foot going forward

27
00:00:85,000 --> 00:01:31,000
going back and keeping at a low level

28
00:00:89,000 --> 00:01:35,000
it's called Low gate work um where yeah

29
00:00:92,000 --> 00:01:38,000
you're under control and you can move

30
00:00:95,000 --> 00:01:39,000
forwards and backwards just on all fours

31
00:00:98,000 --> 00:01:42,000
practice that it can actually be quite

32
00:00:100,000 --> 00:01:45,000
taxing especially over long distances

33
00:00:102,000 --> 00:01:47,000
it's a good warmup because it's very low

34
00:00:105,000 --> 00:01:53,000
impact um but you know on long distances

35
00:00:108,000 --> 00:01:53,000
it's a great warm-up uh technique to use