Spider Crawls Video Exercise Guide

Spider crawls is an overhead press variation used to target the muscles of the shoulder.

The spider crawl exercise is unique in that it utilizes banded resistance and you increase the distance in between your hands the closer you get to complete lockout.

The bands used in the spider crawl exercise provides accommodating resistance. This means the closer one gets to lockout, the more resistance they will feel on the targeted muscle group.

The spider crawl can be used as both a prehab/warm up exercise and/or as an accessory exercise to the overhead press.