Crab Flip
A dynamic bodyweight drill that transitions from a reverse tabletop to a rotational reach, training shoulder mobility, thoracic rotation, and posterior chain strength.
HOW TO DO IT
- Sit with knees bent and hands placed behind hips, fingers pointing back.
- Press through heels and palms to lift hips into a reverse tabletop position.
- Drive through one heel and the opposite hand to extend hips upward.
- Sweep the free arm up and over diagonally across the body.
- Rotate the ribcage while keeping eyes on the grounded hand.
- Reverse the motion under control to return to the starting hover.
COMMON MISTAKES
- Letting the supporting shoulder collapse toward the ears.
- Hyperextending the lumbar spine instead of extending the hips.
- Dumping weight onto passive wrists without finger engagement.
- Jerking through the rotation instead of maintaining tension.
TIPS
- Drive the movement aggressively from the glutes rather than the lower back.
- Screw the base hand into the floor to stabilize the shoulder joint.
- Keep the neck aligned by tracking the grounded hand with your eyes.
SAFETY
- Warm up wrists and shoulders thoroughly before attempting dynamic rotations.
- Angle hands outward if straight-back finger placement causes wrist pain.
- Stop immediately if sharp pain occurs in the anterior shoulder or hip.
VARIATIONS
- Static Crab Reach
- Crab-to-Beast Flip
- Elevated Hands Crab Reach
DETAILS
- Muscles
- GlutesShouldersTriceps
- Equipment
- Bodyweight
- Type
- Ployometric
- Difficulty
- Intermediate
- Tracked as
- Reps only
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated
Sign in to rate this exercise. Sign in