The Alligator Crawl Bodyweight Exercise For Core Strength

Strengthen and Shape-up Your Mid-section and Sculpt Your Arms and Shoulders with this Fun Bodyweight Exercise That Will Have Your Neighbors Scratching Their Heads

alligator crawl exercise

You can’t see it’s teeth, but it’s an alligator all right.

Do you like having fun while you exercise? No? Then this one is probably not for you. Go back to your boring routine of endless sets and reps and forget about this animal-like nonsense. And while you’re reppin’ it out (hey, nothing wrong with that!), we’ll be over here reaping the conditioning benefits of the alligator crawl exercise – an unconventional and FUN core strengthening drill. We might even crack a little alligator smile while we’re yukking it up.

The alligator crawl is a bodyweight exercise that is a hybrid between the pushup, the plank, and crawling, which results in a great whole body, and especially core strength, challenge. Now, some of you may know that I’ve been accused of making up exercises. No joke. And I’m guilty as charged. I make up new exercises all the time! But I didn’t make this one up. Honest. I learned this little movement from Steve Cotter at a seminar back in 2006, and I’ve enjoyed using it in my routine once in awhile ever since. A couple of my clients go bonkers over this one, too. So, yes, the alligator crawl is a legitimate unconventional exercise that is accepted by a fringe minority that’s out there somewhere. It’s true.

And it’s got some unique training benefits, too. Oh, did I mention it’s kinda fun? Check it out.

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The Workout Program That Works Wonders

I can’t tell you how many times I’ve heard from someone that they tried such-and-such workout program and got great results.

The program works wonders, bro! I doubled my pull-up reps…increased my deadlift by 20%…shaved a minute off my mile…moved up to a heavier kettlebell…twice.

Of course, I’m very happy to hear this no matter who it’s coming from or what the context is. And it’s usually even better when I hear that before using said program, they had been struggling for a long time to succeed.

I’d been stuck at a plateau for months…failed over and over again…been trying my WHOLE life to do this…

It’s always special when you overcome something that you’ve been struggling with for a long time. But I wanted to clarify a little something today. So, listen very carefully.
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3 Rampant Clubbell Training Mistakes To Avoid

Some Lessons I’ve Learned About Clubbell Training From a Few of my Client’s Most Common Mistakes

Every once in a blue moon, I’d get a call from someone who was looking for some clubbell instruction. These were almost always health and fitness professionals who were planning to attend a CST, TACFIT, or clubbell training seminar. So they’d usually drive a few to several hours to meet me at a local park or training studio here in small-town New Hampshire, and we’d swing some clubs for an hour or three – often grabbing lunch afterward. And I’ve loved every minute of it because clubbell training is really fun. Not to mention working with driven people who are planning to get certified in this discipline. You know, real go-getters.

Now, at one of these more recent sessions, it dawned on me that almost everyone I’ve ever coached in clubbell training has made the same three mistakes, which led to them contacting me for help. And so, I thought I’d share them with you so that hopefully you can avoid making them yourself.
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Are you missing any of these 15 critical fitness secrets?

back squat

It seems that everyone wants to know the secret to this or the secret to that. So, I thought I’d give you 15 insider tips to elite fitness in one handy-dandy list.

Note: speaking from personal experience, just ONE of these fitness secrets could save you years of frustration.
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He Wrote Me a Check for $500 and Told Me to Cash it if He Didn’t Lose Weight

Awhile back, a good friend of mine called me out of the blue to ask for a favor. Let’s call him “Karl.”

He said, “Hey John, what’s your mailing address? I want to send you a check for $500.”

I said, “That would be fine, Karl, but to what do I owe this sudden display of generosity?”

Karl replied, “no, no, silly. I don’t want you to cash it! Just hold onto it for awhile for me, will ya?”

You see, Karl was having a little bit of trouble sticking to a goal he had set for himself, and he needed a little incentive to motivate him and get his butt into action. It turns out he had been trying to lose some weight for several months, and he wasn’t exactly sticking with it – at all, actually.

His weight had crept up the past few years for a variety of reasons. The two biggies were that he had been eating out at restaurants a lot more than he should have been, and he had been really slacking on his exercise plan, too – among other things. He couldn’t believe what a fatso he had become over the past couple of years (his words, not mine – no judgment bro!).

So, he wrote me a check for $500 and told me to cash it if he didn’t get his weight below 200 pounds in the next 90 days. I can’t remember exactly where he started from, but I think he was about 230 pounds to begin with. And so, he needed to lose about 10 pounds per month, which is certainly a feasible, albeit challenging goal. In other words, he would have to really work for his success. No time to dawdle. And so, he got to work – sending me an update on his progress once in awhile.

Now, I wanted to share this with you because I wanted to illustrate a powerful strategy for motivating yourself to do something difficult. You see, Karl needed to do something that would get him out of his comfort zone, totally go against his natural inclinations, and would challenge him on many levels. Basically, he made himself an offer he couldn’t refuse. More specifically, he gave himself an ultimatum that would require his compliance, or else he would have to face some unpleasant consequences (i.e., losing $500).
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The Pull-up Solution VS the Competition: What Makes the Pull-up Solution Truly One-of-a-Kind?

How The Pull-up Solution is different from the Armstrong Pull-up Program, The Twenty Pull-ups Challenge, The Recon Ron Pull-ups Program, and Every Other Pull-up Training Program Out There

A gentleman named Ken asked me how I would compare The Pull-up Solution to the program contained on And I thought, “why stop there? Why don’t I just [...]

How to Approach Pull-up Training When You’re Injured


Another common question I get on pull-up training is whether it’s safe to train them if you have an injury or a past injury. It seems that someone is always wondering if their “old shoulder injury” will prevent them from doing pull-ups, or if that little ache in their elbow that flares up once in awhile means they should avoid pull-up training altogether.

So, this Q+A article will seek to answer the following questions…

  • Can I do pull-ups or chin-ups if I am injured or was injured, and if so, what’s the best way to go about it?
  • If I have a past injury that still bothers me from time-to-time, how do I know if it’s safe to train with pull-ups?
  • If I have a pre-existing condition and/or pain when exercising, how should I approach pull-up training?

Let’s get real for a minute here. Nobody, and I mean nobody starts an exercise program with a clean slate. We all have postural/structural issues to deal with, to one degree or another, whether known or unknown to us. Give me a few minutes, and I’ll find a whole bunch of issues and limitations in any one of my client’s body’s. We all have a lifetime of physical baggage. And I’m no different either – there are many issues I have to keep an extra-close eye on when I’m training. That’s just the nature of life. So, it’s not so much a question of IF you have a pre-existing condition that may or may not contraindicate exercise. It’s a question of “how bad is it?”

Fortunately, it’s not that hard to figure out if pull-up training would be safe or not.
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