Do you want to improve your mobility with the Walking Spiderman exercise?
In this video, I’m going to show you three variations of the walking Spiderman to get you loosened up.
Hi, it’s Ivana, helping you get fit healthy and strong at any age.
The walking Spiderman has been popularized by Eric Cressey. He’s a well known coach and an author.
In Tim Ferriss’s book Tools Of Titans, he also mentions that he uses this exercise in order to help improve his mobility.
Benefits Of Walking Spider-Man Exercise
This is exercise is great for stretching out the adductors hamstrings and the hip flexors as well.
These are areas that are generally quite tight. You’re also going to get some thoracic mobility in there, and you’re going to open up the shoulders as well and stretch out the chest a little bit too.
Walking Spiderman With Overhead Reach
I’m going to start with the basic version of this exercise. So taking a step forward into a deep lunge, and then you’re going to open it up, follow your eyes, and then bring it back down. And then you’re stepping up and then stepping forward with the other leg, open it up and then back down.
Walking Spiderman With Hip Lift And Overhead Reach
So you’re stepping into a lunge, bring it both hands down. First thing that you’re going to do is come back. This is when you get the hamstring stretch happening.
Then push back into that deep lunge from here. You’re going to open it up and then come back down. And now you’re going to step up and switch legs. So the other leg is coming forward and you’re going to come back. Stretch out that hamstring down and then open it up, looking towards your hand.
You get that rotation back down and then up again. Theoretically you would be walking forward continuously for this one. I haven’t got the space to do that, but you can just keep switching up if you haven’t got space.
High Knee Lift To Walking Spiderman With Hip Lift And Overhead Reach
The last version includes a high knee lift with the hip lift and overhead reach. This variation requires a little bit more stability.
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