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5 Movement Tests Every Adult Should Pass. — Key Takeaways

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5 Movement Tests Every Adult Should Pass.

Strength Side6mAug 19, 2026

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Run these five holds back-to-back daily — crawl (1 min), deep squat (1 min), crab crawl (1 min), horse stance (1 min), hollow body hold (1 min) — to rebuild the functional capacity modern sedentary life erodes.

Key takeaways

Crab crawl inability in fit athletes signals neglected anterior chain and scapular health

Crab crawl inability in fit athletes signals neglected anterior chain and scapular health

  • Highly fit Google employees who could run 7-min miles couldn't take five crab crawl steps — cardio fitness masks functional deficits.
  • Crab position requires chest and hip opening plus rotator cuff and scapular strength — muscles suppressed by prolonged desk posture.

Crawling builds reflexive core strength that heavy lifting cannot replicate

Crawling builds reflexive core strength that heavy lifting cannot replicate

  • A 400lb deadlifter who couldn't crawl 30 seconds shows crawling taxes connective tissue and fascia, not just muscle.
  • Crawling trains the core to resist and produce movement simultaneously — the 'intelligent core' pattern used by gymnasts and martial artists.

Hollow body hold for 70+ seconds indicates elite-level anterior core strength

Hollow body hold for 70+ seconds indicates elite-level anterior core strength

  • The hold requires the lower back pressed flat throughout — any arch signals the rib-pelvis relationship has broken down.
  • 60s is the functional benchmark; 70s crosses into elite territory per the presenter's coaching standard.

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In this video

  1. 1m5 Simple Tests
  2. 1mCrawl
  3. 1mDeep Squat
  4. 2mReverse Crawl
  5. 3mHorse Stance
  6. 4mHollow Body Hold

“I could lift 400 lb from the ground but could barely crawl for 30 seconds. I knew this wasn't right.”

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