Australian Crawl
The Australian Crawl is a prone, bodyweight exercise that mimics the rhythmic motion of swimming to target the shoulders, core, and glutes. This low-impact movement improves coordination and posterior chain stability while elevating the heart rate.
Since this exercise relies on coordination and sustained effort rather than heavy load, the AI analyzes your set duration and RPE to ensure you maintain core stability without fatiguing your lower back. By integrating your recovery data—specifically monitoring lower back and shoulder readiness—the app can intelligently schedule this as a low-impact activation drill or a cardio finisher. Additionally, if you have a history of shoulder impingement, the system can recommend range-of-motion adjustments or alternatives to ensure safe, pain-free movement.
Form Cues
- Lie flat on your stomach with arms extended overhead
- Engage your core to press your hips into the floor
- Lift opposite arm and leg simultaneously in a controlled rhythm
- Keep your gaze down to maintain a neutral neck
- Reach long through your fingertips and toes
- Don't hyperextend or arch your lower back aggressively
- Don't let your hips rock side-to-side
- Don't look up or crane your neck forward
- Don't bend your knees; keep legs straight
- Don't hold your breath during the movement
Common Mistakes
- Excessive spinal arching
- Rocking the torso
- Bent elbows or knees
- Holding breath
- Lifting head too high
Muscles Worked
This exercise places significant demand on the anterior and lateral deltoids to maintain arm elevation, while the entire core musculature works to stabilize the torso against rotational forces. Simultaneously, the glutes and spinal erectors engage to lift the legs, creating a comprehensive posterior chain activation that counteracts sedentary posture.
Primary
Secondary
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