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Slider Alligator Walk

IntermediateStrengthTier T3

Start in a high plank with both toes on slider discs. Walk forward on your hands only while the feet drag behind on the discs. Keep your core rigid and your body straight.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the two slider discs on the floor and place both toes centred on them.
  • Set a high plank on the hands with the body straight.
  1. He holds a straight high plank, hands planted under the shoulders, both toes centred on the flat slider discs and the body in one line.

    Step 1 of 5

    Set a high plank with both toes centred on the two slider discs.

  2. His right hand has stepped a short distance forward ahead of the shoulder while his body has drawn forward over the discs, his toes still trailing behind on them.

    Step 2 of 5

    Walk forward on your hands: step one hand ahead while the feet drag on the discs.

  3. His left hand has now stepped forward past the right while the right stays planted, the body drawn further forward and the toes still trailing on the discs.

    Step 3 of 5

    Step the other hand forward, continuing the forward drag.

  4. Mid-stride, his body holds a dead-straight plank line from head to the toes on the discs, both hands mid-alternation under the shoulders, no sag at the hips.

    Step 4 of 5

    Keep the core completely rigid and straight through the travel.

  5. He holds a straight high plank, hands planted under the shoulders, both toes centred on the flat slider discs and the body in one line.

    Step 5 of 5

    Set a high plank with both toes centred on the two slider discs.

Breathing

  • Exhale forcefully through pursed lips during the concentric contraction.

Safety Information

Walk forward on the hands only, drag the feet behind on the ground on the discs and maintain a completely rigid and straight core. Brace your core tightly. Avoid arching the lower back. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the hands-only travel with the feet dragging behind, and avoid stepping feet and hip sway. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.