Idaho Kettlebell Strength and Conditioning:
Crawling and Rolling Drills
BABY ROLLS
Roll from front to back to (stomach to back). Do each roll three times in each direction.
1 Roll over with head only (don’t use your legs or arms to help). The eyes lead.
2 Roll over with arm and head only. The eyes lead.
3 Roll over with head, arm and leg. The eyes lead.
BABY CRAWLING
On hands and knees, crawl in each direction for one minute. Eyes always focus forward.
1 Crawl forward, making sure that the opposite hand and knee touch simultaneously.
2 Crawl backwards, making sure that your opposite knee move at the same time.
3 Crawl laterally.
4 Crawl in a square. Four “steps” in each direction.
ADVANCED CRAWLING
1 Leopard crawl: This is almost identical to baby crawling, but keep your knees off the floor and hips even with the shoulders. Your head stays up with the chest pushed forward. Take small steps at first—this uses every muscle in your body. Crawl forward for one minute, and then crawl backwards for one minute. Take care to keep the opposite limbs moving simultaneously.
2 Spider-Man Crawl: This demands strength, balance, and constant attention to alignment. THIS IS NOT A “bear crawl.” Hips stay below shoulders. Do not allow the spine to sag or hips to rise. Head and chest stay high. Eyes forward.
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