Crab is the Antidote to Sitting and it Feels GREAT
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- Опубліковано 16 чер 2023
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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? - Навчання та стиль
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Why you don't do grounding?
Hey can you do a video on the ab wheel and it’s benefits, and what you can do with it
Do try Chakrasan yoga exercise
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
Everything keeps evolving to crab, including the bioneer.
😂😂😂
😆
@@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!
Carcinization strikes again!
I think the best drones in the future will be crab like
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!
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.
@@CogniVisionwe did those in the 2000s in middle school, was always the funnest thing to do
This man is ridiculously strong, really got into mobility training cuz of you.
With experience in weight lifting and some basic calisthenics , after trying mobility training and whatnot , I realized I’ve been missing out on certain muscles.
One day hope to be as strong as you brother💪🏽
I do 21 reps of the crab as part of my ‘five Tibetan rites’ I do every morning...love it🙏
Nice! The Tibetan rites aren't very popular it seems, but they're great.
@@user-by9lg6tu2z yup...first thing i do before my other training for the day...i really see it more as a subtle body (chakra/energy center)/endocrine system activator, so truly foundational...peace
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.
what a weirdo
Huh, I always put my feet up the slope and crabwalk down slopes head first 🤔
@@arcanus_illuminare How would you get traction?
@@arcanus_illuminare We definitely want a video! :-)
9:16 THIS is THE exercise to do! once stumbled across it in a yoga class and its awesome. everything engaged + a crucial twist
Probably your best video. Incorporating not only crabs, but also DOGS into your workouts? Brilliant
The great thoracic rotation comment as the dog ran away xD
What do you mean by that🤨
@@tantilist1449 that 3:47
Discovering your channel, was one of the best things that could've happened to me on this platform.
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!
Jeremy Ethier's video about glute activation is great if anybody is interested in that
Same! As a desk worker, kettlebells have been revolutionary!
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.
@@fant8680 It Works, but kettlebells just hit different.
Thanks Adam, I really love the channel! I also love the merch, getting it for my birthday.
This is a really powerful concept and I applaud you for showing all the benefits of it. This is something that I'll incorporate into my workouts for sure.
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!
You were sure right about the crab pose feeling like I really needed that! Felt so dang good, it sparked off a session and now we need to go outside again!
If you don't have the strength to get into these positions, or do any of these exercises, its extremely helpful just to lay back with a pillow under your back in a way that bridges the hips upwards.
I used to teach yoga to many overweight and older people who couldn't hold themselves up, and I always included something like this in the class. It's usually called a supported fish pose.
An added benefit of stretching the front side of the body, is that it relieves stress on the nerves and blood vessels that run through the hips and neck/shoulder creases.
Thanks for sharing this!
You’ve seriously been the most authentic and informative UA-cam channel over these past years man, big ups 🤙
In primary school the most hyped yearly game lesson was crab football where everyone got in this position and played football in it. It was goofy but that’s what made it so good and worth the hype.
Excellent video, as always. I love this entire channel. Thank you. Please keep it up!!
I just saw it , and already know, that I will add it to my routine ! Thank you !
Best Fitness Channel I've found, always different and new excercises! I would also love to see a new one about stretching :)
Exactly the advice this generation needs. Thank you for contributing to society with your comprehensive knowledge sir! I'm a big fan of your excellent videos! Not only informative but entertaining and motivating as well! Keep it up!
I'm going to start including this in my daily routine for sure. I sit a lot during the day so I'm pretty relieved that it can be counter-acted with such a simple set of movements.
Nice! I was already doing these every now and then, but will up the frequency and add the progressions. Thanks!
This came at the perfect time, will definitely be incorporating these into my start up routine!
good stuff! just what iv been looking for. thank you.
The crab reach is the same as the end position of the "wild thing" in yoga(idk if that's the proper term for it) but they get into position from opposite sides. EVERYTHING. EVOLVES. INTO. CRAB.
"The grass is wet but We gonna make dew "
Thank you so much for this video! I've been off work for the past three days and doing a lot more sitting than usual. I've noticed a lot of pain in the areas you highlighted which I reckon is sitting-related. Gonna start cracking the suggested movements each day from now on! Thanks again!
The solution I needed!
Brave training by all that stinging nettle! Thanks again, just bought your book for my Pa for Father’s Day. I’ll point him to your channel too!
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.😸
Adam, you are such an inspiration.
hey adam
This came out at the perfect moment. I am a long jumper and had some lower back problems. I had nothing to loose with implementing this exercise and it helped me a lot. For me it is the missing link to jumping without worrying too much and jumping further. It have done this only a couple of days, so i am excited how it will be in a couple of months.
thanks a lot
I love your content. Very informative. And it helps that you seem to be a down to earth guy.
Holly crab! I realized I can do the move at 0:50😅 I've been mixing my workouts between weightlifting and agility. Fantastic!! Thank you so much❤❤
This is actually great man, helps a lot.
Love the stretches and toe touches, etc. I already use the animal walk variety sometimes. It can also clear up ulnar nerve impingement which I get from time to time!
Thanks for this, I had forgotten about the crab. After your opening statements about sitting; I watched this video while doing a static horse stance, some stretching, and a deep resting squat. I feel energized!
You spoke to my soul in this one.
This is exactly what I needed. Thanks.
Your videos have helped me so much.
That’s a good series of exercises/stretches. I dig the reach
As an Aussie, nothing feels cooler than watching the bioneer crab walking ay 5am
Wow! I was always questioning a bit the 4th Tibetan rite. Now it makes sense. Thank you, Bioneer.
Its like he reads my mind and cover all topics im interested in. The best 💪
Was looking for exercises to help with exactly this problem! I'll definitely incorporate the crab hold in my exercise routine.
Thank you so much this feels perfect for stacking your ribcage on top of your pelvis, countacting anterior and posterior pelvic tilt. It also had an immediate impact on my shoulder rounding!
Great content! Very inspiring.
What perfectly-timed crab! I was just looking into animal flow generally, because it's so _improvisational_ rather than rote. Grinding out a single maneuver over and over again is so boring it's like putting my brain on a bed of coals, but navigating my body like this is exactly what I've needed to get moving again.
Literally bought those Vivo trail shoes a few weeks ago for a Tough Mudder! Good man. Keep on crabbing 🦀
Thanks Bioneer!
I love this exercise, started randomly doing it a few months ago in the gym and it's so good. Rocking a bit back or elevating the feet (same general direction as manna I guess) while keeping the shoulders retracted and stable is also a nice progression
I'm totally stoked for the second season of Citadel bro, I can't wait.
Love these video they make me wanna do exercise
Great movement sequence. Just getting back into physical training after years of deconditioning at a desk job and Im looking for body weight exercises that work a lot of muscles. This looks like a good one! I especially loved the doggies. ❤
The video I didn’t realize I was waiting for 🙏
thank you bro, Idk why I've never thought of this... I used to do a lot of crab as well when I was into animal movement training.
Love seeing these unusual exercises
I have recently been on a body building split and bulking diet, both of which have burned me out and made me feel miserable overall. I’ve just recently put together a 3 day full body routine from the exercises of SuperFunctional Training 2.0 with a 4th day for power work. I’m also walking and running again and adding in mobility work. This program change with also stopping the management of my macros has been incredible for my mental and physical health. Thank you Adam for helping create the infrastructure to understand movement and exercise as a human being.
I loved how you greeted all the dogs. Your smile was wider than we usually see.
Definitely adding this to the workout. I also like practicing a slow karate side kick whenever I've been sitting all day.
1 word.. rollerblading . A topic i been really wanting you to dive into
Found this video and its what i need
And looking at your channel and videos, im happy i found this channel.
Maxhumanism is something ive been thinking about without a real name for it besides "skilled based transhumanism".
Im autistic with dyspraxia and some joint hypermobility, and looking at just your video titles you have a lot of videos that might be just exactly what i need for overcoming some of the challenging things, and hopefully have less limitations in what i can do and better health (as i get stronger and more active, i will be able to be more active and have more energy, and overal better health. Only thing is, i haven't known how to)
So i am glad i found this channel and will be watching these
A brilliant video about overlooked yet highly effective exercise, I use the table bridge exercise plus the full bridge hold to help combat poor posture. I suggest looking at the crow pose and hollow body hold to help the body in compound movements.
Damn this is the video I needed and didn't know. The Bioneer is brilliant.
Thanks a lot for this video, im already seeing improvements with the crab and its only been 10 days
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.
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.
I have been using most of these variations for years now, and they are all great. Only I know the basic position as a table or tabletop bridge. But yeah, it works as a stretch to the front of the body and as a strength and mobility exercise for the whole back of the body, especially hamstrings and glutes. I would reccomend everyone to add these to their regimen in some shape or form. Great advice as always, mate. Greetings from Spain.
Good stuff as always.
Wow that works a treat. Thanks.
great content as always, mate. That thumb was well worth a lol as well, ha ha
Great thoracic rotation 😆🐶
Fantastic video keep it up you're doing amazing things 😁👍
It's very interesting. I drive a semi truck here in America and so I end up sitting a lot but I also do a lot of work outside of the truck I transport chassis and there's a lot of lifting and climbing and doing things to load and unload. I may incorporate this because I do get tight in my hips and my neck and shoulders. Thank you 👍
Love these vids👌👌
Maybe you could make a vid about Animal flow in general?
Going to use!
I was wondering when those pups were going to investigate! Lolol. Gold video!
Excellent video.
Love these!
Considering my job in me sitting in a car most of the time I really needed to hear this.
Love your videos!
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.
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.
@@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.
Thank you.
Also great for relieving those same issues with the upper body. Opens the thoracic spine, shoulders, can activate those front neck muscles that fall asleep. Probably the most obvious symptoms Ive had from being "front heavy".
You rock, man
Grest video Mr Bioneer, more training advice and exercises for me to try. I do lizard crawls & side kick through, it has increased my fitness and flexibility.
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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.
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.
The exercise i learned to help overcome sitting is the backward walk / run / sled pull. Also floor exercises like leg raising.
You're hitting those handstand pushups like a god
Thanks!
Wow, thank you so much! This is incredibly generous 😁😁🙏🏻🙏🏻
Thank you !
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.
One thing i saw suggested by a yoga instructor was, while in crab, try and send one knee forward and towards the floor. It doesn't have to go all the way down, but it adds a nice stretch to the feet and quads. I've tried it and really like it.
06:55 Even the dogs want to learn from the bioneer
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 👍🏻
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.
Great video
I'd love a video on creating mind muscle connection!
I have FHP and shrugged shoulders as well as rounded shoulders, and it's a hard journey creating that mind muscle connection to activate the lower and mid traps, which seem to have been sleeping for 35 years.