Learn how to crawl like a salamander. This movement strengthens your core, stimulates your central nervous system and activates your vestibular system.

Crawl Like A Salamander: A Powerful Core Exercise

Today I am sharing the crawl like a salamander exercise. Created by Tim Anderson from Original Strength, the crawl like a salamander movement powerfully works your entire body by combining a salamander crawl with head rotations.

Why crawl like a salamander?

I love the salamander exercise. It feels really good, doesn’t require any equipment or much space (if you don’t a have lot of room, you can do it while staying in place) and it provides your body with a lot of awesomeness.



When the components of the salamander crawl are deconstructed, you can see their health benefits. Here they are:

  • Crawling: As you know, I love all forms of crawling. It is one of my favorite movements because it powerfully trains all parts of your body and you can crawl in so many different ways. Crawling has a myriad of health benefits. It improves hand-eye coordination, instinctively works both sides of your brain and forces your brain and muscles to work together. This stimulates your central nervous system. It also works your core musculature (especially your obliques) and builds a base of reflexive strength (reflexive stability), the original strength you were born to develop. The more you fine tune your crawling technique, the better you will move and the more power you’ll have when stepping, walking, running, throwing, jumping and climbing.
  • Head rotations: Moving your head and eyes activates and strengthens your balance system, also known as the vestibular system. Every muscle in your body is attached to how your head and neck move. By providing more stimulation to your vestibular system, head rotations tie your body and nervous system together, improving your neural connections and bettering your balance.
Learn how to crawl like a salamander. This movement strengthens your core, stimulates your central nervous system and activates your vestibular system.
Tim Anderson demonstrating how to move like a salamander

How to crawl like a salamander

This is a natural movement you can perform right now. Just lower your body to the floor and do the following:

  1. Lie on your stomach.
  2. Rotate your head to your right and reach out with your left arm like your crawling forward while pulling your right leg up under you. Move your body as if someone is calling you from behind and you are looking in that direction.
  3. You can do this in place or in a forward motion.
  4. Rotate to the other side and repeat.

Notes

  • Do not drag your leg. Pick it up with each rotation.
  • Do not move through pain. If any part of this movement hurts, stop and reassess.
  • Challenge your core more by performing salamander crawls in slow motion.
  • If you have not performed this movement before, warm up and cool down with mobility and flexibility exercises.

Crawl like a salamander video

  1. In this video, Tim from Original Strength demonstrates how to crawl like a salamander – in one place.

Thoughts?

I want to hear from you – what do you think about the crawl like a salamander movement?

  • Do you like it?
  • How does it feel?
  • Is it challenging for you? 
  • Is this a movement you will add to your workout routine? Why or why not?

Please share this article and sign up for BambooCore’s free weekly newsletters!

Thanks for reading! Did you like this article? If yes, please share it with friends and family via email or social media. Thanks!

If you’d like to read more juicy content like this, you can have Weekly Blog Review Wednesday (a recap of BambooCore’s most recent blog articles) and/or 5-Things Friday (a hand-curated newsletter with five things I think are worth sharing each week) delivered straight to your inbox. Have one or both delivered weekly:

Author Details
Founder and CEO of BambooCore
Jennifer is a certified NASM Personal Trainer, MovNat Trainer, and a C.H.E.K Holistic Lifestyle/Nutrition Coach. As the Founder and CEO of BambooCore Fitness, she delivers sustainable lifestyle, nutrition and movement strategies to people looking to improve their health and performance.

When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.
×
Founder and CEO of BambooCore
Jennifer is a certified NASM Personal Trainer, MovNat Trainer, and a C.H.E.K Holistic Lifestyle/Nutrition Coach. As the Founder and CEO of BambooCore Fitness, she delivers sustainable lifestyle, nutrition and movement strategies to people looking to improve their health and performance.

When she is not slaying fat and building muscle, Jennifer can be found trekking barefoot, traveling, cooking and refining her photography skills. She also enjoys reading and writing about food culture, history and the science of human movement.

Add A Comment