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MMA Conditioning
Crawl Progressions
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Photo by Corey Beasley

Complex lifts, like the Olympic lifts and gymnastics are great, but typically have a long learning curve.

I prefer to grind on the basics, get guys strong and avoid the fancy stuff.

One of the most basic, and overlooked, exercises is crawling.

Crawling teaches us how to use our opposite arm and leg together, while challenging everything from our hands, arms, shoulders, core, hips , legs and feet. 

We can crawl forward, backwards, sideways, in circles and it is incredible way to build strength and endurance for fighters and grapplers.

Once you've mastered the technique and built a foundation of strength, we can crawl for distance, time or add an external load.

Believe me, there are a lot of ways to expand on this great exercise.

Corey has been a strength coach for over 15 years, is co-owner of Innovative Results gym in Orange County, CA., and is the founder of FightCampConditioning.com, which features strength and conditioning information for combat athletes.

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