The creeping monkey movement, sometimes referred to as a type of bear crawl, involves a unique walking style that emphasizes low crawling while maintaining balance. This technique differs from traditional monkey walking, which typically involves moving limbs in opposition but does not prioritize staying low to the ground. The key to mastering this technique is to start in a low position, with one arm extended forward and the opposite foot stepping forward, while ensuring that the front arm remains straight to support body weight as the individual shifts forward.
As practitioners engage in the creeping monkey movement, they need to focus on transferring their weight effectively between the arms, allowing for a fluid motion that propels them forward. The back knee should rest on the corresponding elbow as the weight shifts to the front arm, facilitating a controlled movement pattern. The process of reaching forward with one arm while maintaining stability on the supporting arm creates an effective low crawling motion that requires coordination and strength.
Overall, this exercise serves as a beneficial workout, targeting the shoulders and enhancing overall body strength. It can be challenging to perform over extended periods, making it an effective but demanding movement for those looking to improve their functional fitness and core stability. Practitioners should maintain a low position and focus on proper body alignment while attempting the creeping monkey to maximize the benefits of the exercise.
Key Points:
- The creeping monkey movement is a low crawling technique that emphasizes balance and coordination, differentiating it from traditional monkey walking.
- Successful execution involves shifting weight between arms while maintaining a low position, enhancing core strength and stability.
- This exercise targets muscular strength, particularly in the shoulders, while challenging practitioners to maintain control over extended periods.
The creeping monkey position is exactly the same as a normal basic QM (Level 1), but you should be stretched out a little more and every forwards movement should include a push-up in between where the body goes down to the ground and up again.
You must travel 10 paces forwards and 10 backwards.
Only the hands and toes can touch the ground. You must not rest on the ground or lay on the ground. Your knees must also stay off the ground.
Each pushup will have a leading arm ahead of the other. Each movement forwards will change that arm.
Repeat once.
distance.
sides.
repetitions.
hands.
range.
5.48so the creeping7.44monkey is uh also known as sometimes a11.32bear crawl or or a type of bear crawl14.32but the creeping15.88monkey is a particular type of monkey20.519walking um so again just to reiterate23.64we've done monkey walking where it's the25.32opposite hand opposite foot okay so29.16we're moving30.8forwards like this now the difference is34.68with a creeping monkey as the name kind37.48of suggest you're creeping along rather40.44than just41.8walking how does that manifest so you45.2want to get into the same position start48.48with one hand forward the opposite foot50.96forwards but this time the front arm you54.32notice that this is straight and it's55.8holding my body weight this time I'm57.8going to get low to the ground as low as60.879I can and as I do that my back knee is65.119able to rest on my elbow of the back68.52hand so because the left foot is forward72.52the left hand is back so I can get here75.88now as I move forwards the idea is that79.28I'm going to shift forward so my weight81.04is now on the front arm and the back84.2hand can then reach forwards and then I87.52shift to this position and now my weight90.2is on my front hand the left hand I can93.28go forwards and switch and switch and I97.72can go back and I can go back so this is101.88the creeping monkey let me do it to the103.64side so from105.64here you're down elbow in I reach and110.799switch reach and switch and I'm staying114.119low to the ground but my chest and body116.36is off the ground here okay121.2again this is going to take it out of122.64you it's a tricky one to to master126.64especially for long periods of time um130.08but it's good for getting in that low133.56position and it's going to work the135.879shoulders a hell of a lot it's going to138.16be good for that pushing action um of141.519the shoulders so yeah give that a go uh145.239stay low to the ground but don't have147.56the Torso touching keep that arm150.56bent and try and position your body152.36weight over that that inner hand reach156.599and then switch okay give that a go
1 00:00:05,000 --> 00:00:10,000 so the creeping 2 00:00:07,000 --> 00:00:13,000 monkey is uh also known as sometimes a 3 00:00:11,000 --> 00:00:15,000 bear crawl or or a type of bear crawl 4 00:00:14,000 --> 00:00:20,000 but the creeping 5 00:00:15,000 --> 00:00:22,000 monkey is a particular type of monkey 6 00:00:20,000 --> 00:00:24,000 walking um so again just to reiterate 7 00:00:23,000 --> 00:00:28,000 we've done monkey walking where it's the 8 00:00:25,000 --> 00:00:30,000 opposite hand opposite foot okay so 9 00:00:29,000 --> 00:00:34,000 we're moving 10 00:00:30,000 --> 00:00:36,000 forwards like this now the difference is 11 00:00:34,000 --> 00:00:39,000 with a creeping monkey as the name kind 12 00:00:37,000 --> 00:00:41,000 of suggest you're creeping along rather 13 00:00:40,000 --> 00:00:44,000 than just 14 00:00:41,000 --> 00:00:47,000 walking how does that manifest so you 15 00:00:45,000 --> 00:00:50,000 want to get into the same position start 16 00:00:48,000 --> 00:00:53,000 with one hand forward the opposite foot 17 00:00:50,000 --> 00:00:54,000 forwards but this time the front arm you 18 00:00:54,000 --> 00:00:57,000 notice that this is straight and it's 19 00:00:55,000 --> 00:01:00,000 holding my body weight this time I'm 20 00:00:57,000 --> 00:01:04,000 going to get low to the ground as low as 21 00:00:60,000 --> 00:01:07,000 I can and as I do that my back knee is 22 00:00:65,000 --> 00:01:12,000 able to rest on my elbow of the back 23 00:00:68,000 --> 00:01:15,000 hand so because the left foot is forward 24 00:00:72,000 --> 00:01:18,000 the left hand is back so I can get here 25 00:00:75,000 --> 00:01:20,000 now as I move forwards the idea is that 26 00:00:79,000 --> 00:01:23,000 I'm going to shift forward so my weight 27 00:00:81,000 --> 00:01:27,000 is now on the front arm and the back 28 00:00:84,000 --> 00:01:30,000 hand can then reach forwards and then I 29 00:00:87,000 --> 00:01:32,000 shift to this position and now my weight 30 00:00:90,000 --> 00:01:37,000 is on my front hand the left hand I can 31 00:00:93,000 --> 00:01:41,000 go forwards and switch and switch and I 32 00:00:97,000 --> 00:01:42,000 can go back and I can go back so this is 33 00:00:101,000 --> 00:01:44,000 the creeping monkey let me do it to the 34 00:00:103,000 --> 00:01:50,000 side so from 35 00:00:105,000 --> 00:01:53,000 here you're down elbow in I reach and 36 00:00:110,000 --> 00:01:55,000 switch reach and switch and I'm staying 37 00:00:114,000 --> 00:01:61,000 low to the ground but my chest and body 38 00:00:116,000 --> 00:01:62,000 is off the ground here okay 39 00:00:121,000 --> 00:01:66,000 again this is going to take it out of 40 00:00:122,000 --> 00:01:69,000 you it's a tricky one to to master 41 00:00:126,000 --> 00:01:72,000 especially for long periods of time um 42 00:00:130,000 --> 00:01:75,000 but it's good for getting in that low 43 00:00:133,000 --> 00:01:77,000 position and it's going to work the 44 00:00:135,000 --> 00:01:80,000 shoulders a hell of a lot it's going to 45 00:00:138,000 --> 00:01:85,000 be good for that pushing action um of 46 00:00:141,000 --> 00:01:87,000 the shoulders so yeah give that a go uh 47 00:00:145,000 --> 00:01:90,000 stay low to the ground but don't have 48 00:00:147,000 --> 00:01:91,000 the Torso touching keep that arm 49 00:00:150,000 --> 00:01:96,000 bent and try and position your body 50 00:00:152,000 --> 00:01:101,000 weight over that that inner hand reach 51 00:00:156,000 --> 00:01:101,000 and then switch okay give that a go
