Crawling is also some of the best core training you can do and works your body in ways that nothing else can. In fact, I’d say that if you aren’t doing some sort of crawling then you have a huge hole in your program that is costing you when you ride.

While it doesn’t seem to have much carryover to the bike, crawling is actually the first type of functional core strength you developed as a kid. It is one of the best ways to link up the upper and lower quadrants of the body and helps to counteract the affects of sitting too much at home, at work and on our bikes.

Luckily, crawling is easy to do since it doesn’t require any equipment or much space. In fact, you don’t really need any space at all.

In these two videos I show you how to do a Marching Bear Crawl and Marching Crab Walk. Both are really challenging and work on your core strength and balance.

Marching Bear Crawl

Marching Crab Walk

Looking outside the normal “cycling training” box and finding ways to work on our more primal fitness and movement skills can help a lot on the bike. Try doing 2-3 sets of 5-10 reps of each one a couple times a week and see if you notice a difference in how you move when you ride.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

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