Imagine a souped-up combo of plank and push-ups.
Enter the alligator walk, also referred to as the crocodile walk workout. It’s a comprehensive routine that pushes every muscle, be it your core, chest, triceps, or beyond.
Each time we embarked on our week-long fitness experiments, these beastly exercises showcased their prowess, challenging individuals of all fitness capacities. It’s a regimen tailor-made to stretch your muscle potential.
Mimicking the alligator’s motion, the routine merges a high-plank with crawling maneuvers interspersed with push-ups. The cherry on top? You can ditch the kettlebells and dumbbells.
For a week, I committed seven minutes each day to the alligator walk, eager to witness any changes in my form. Here’s my journey.
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Perfecting the Alligator Walk Technique
With a multitude of alligator walk versions available online, let’s zero in on nailing it with precision.
Start by positioning yourself in a high plank stance, with your arms straight and your shoulders aligned over your wrists. Engage your core and clench your glutes. Extend your left hand forward to its maximum reach while simultaneously pulling your right leg towards your right elbow. During this, anchor the ball of your right foot to the ground. Dive into a push-up, making sure your chest stays close to the ground and your hips align with your shoulders. As you elevate, alternate your limbs: progress with your right hand and left foot. Maintain this rhythm, ensuring your chest drops with each advancing movement.
After a week of immersing myself in this 7-minute Alligator Walk daily drill, here’s the impact it had on my physique.
Crawling Exercises: The Crocodile Crawl
Day 1: Navigating Indoor Constraints
Starting off, space was the hurdle. Ideally, summer would have me doing the crocodile walk outside, but chilly autumn days kept me indoors. I opted for a room-to-room approach, alternating 60 seconds of movement with 30 seconds of rest for seven minutes. Along the way, a few plants and a water glass met their fate. A challenging commencement.
Day 2: Embracing the Ache
With renewed enthusiasm on day two, I questioned if what I felt was Delayed Onset Muscle Soreness (DOMS). The soreness in my upper body was evident, a testament to the crocodile walk’s push-ups and crawling components. This regimen zeroes in on the triceps, chest, and anterior shoulders while fiercely working the core. Memories of the rigorous alligator drag ab challenge surfaced.
Days 3 & 4: Playing with Pace
Once comfortable with the core mechanics, my curiosity leaned towards speed variations. For those struggling with full push-ups, the focus should shift to harmonizing arm and leg movements. To infuse a cardio element, I either quickened my steps or employed the “time under tension” technique, emphasizing extended movement phases. Both methods intensified the workout, underscoring the benefits of bodyweight exercises in promoting strength and coordination.
Days 5 & 6: Space Matters
Approaching the week’s closure, the spatial demands of the croc crawl became glaringly apparent. Despite creative maneuvers within my limited space, including the challenging reverse direction, a spacious gym or track felt missed. A future lesson noted. Yet, confined space didn’t stop my heart from racing, muscles from burning, or the activation of my hip flexors. Impressively, the activity retained its fun factor, surpassing other fitness drills.
Day 7: A Focus on Form
By the seventh day, the continuous upper body work began showing signs of wear. My movement lost some finesse. Ensuring uniform weight distribution is key, preventing any hip drop. For novices, I’d advise keeping an eye on form, possibly using a mirror or video feedback to perfect the technique.
Alligator Walk: A Week’s Journey
Seven days in, and while my physical appearance held steady, my fondness for push-ups surged. I witnessed a distinct upgrade in my technique and synchronization.
Regular engagement in such workouts promotes agility, bolsters organic movements, and strengthens our muscles, bones, and joints. The croc crawl serves as either a solo power workout or as part of a circuit to elevate endurance.
If you’re keen on emulating animal movements but struggle with the alligator walk, consider introductory exercises. For instance, my earlier segment on the 7-minute crab walk introduces you to the basics of moving on hands and knees while engaging the core. On the other hand, bear crawls provide a similar experience, minus the push-ups.
For those craving more challenge, try integrating dumbbells for added resistance or loop a resistance band over your shoulders. And remember, while the croc crawl targets the core, sculpting a refined midsection requires a combination of specific and diverse exercises for optimal abdominal activation.
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