ExercisesPrimal / Animal Movement
Commando Crawl — Elevated: A Complete Guide
Quick Intro
Commando Crawl — Elevated is an animal-movement crawling exercise performed with the same forearm-driven pull as the Commando Crawl, propping the torso higher in a sphinx-like position instead of keeping the belly low to the floor. That extra height off the ground is the one change, and it makes this the more approachable way into the alternating elbow-and-toe pulling pattern.
Equipment Needed
No equipment is required. A yoga mat cushions the forearms and knees on a hard floor, purely a comfort detail.
Why It Matters
Propping higher on the forearms takes much of the sustained core-bracing load out of the pattern and leaves the alternating pulling rhythm as the main thing being learned. The front of the shoulder cap (deltoid, anterior) and the chest muscle (pectoralis major) drive the forearm pull on every reach. A deep core muscle that wraps around the torso like a corset (transverse abdominis) keeps the belly from sagging toward the floor, and the deep hip flexor (hip flexors, iliopsoas) drags the trailing leg forward behind each pull.
When to Do It
This version works well as a first step into forearm-crawling patterns, whether learning the pattern for the first time or easing back into it after a break from floor work. Two or three sessions a week is enough to get the alternating pull feeling natural.
Anyone with a current shoulder, elbow or lower back issue should still get individual guidance before starting, since sustained forearm loading still works all three even at this higher position.
Getting Ready
A few minutes of shoulder circles and a forearm plank hold at this higher height prepare the shoulders and core before travel begins. A few isolated pulls on each side previews the alternating rhythm before covering any distance.
Step-by-Step Instructions
1. The setup. Lie face down, then prop up onto the forearms so the belly clears the floor, legs extended behind.
2. The first pull. Drive the right elbow back while the left toes dig in and push, dragging the body forward.
3. The second pull. Drive the left elbow back while the right toes dig in and push, continuing the drag.
4. The repeat. Keep alternating the forearm pull and opposite-toe push, holding the propped height steady throughout.
How Many, How Often
Commando Crawl — Elevated is dosed by distance, since the goal is learning the alternating pulling rhythm over ground covered.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to forearm-driven crawling | 3 sets of 10 to 15 feet, keeping the propped height steady throughout |
| Intermediate | The alternating pull feels smooth on both sides | 3 to 4 sets of 15 to 25 feet |
| Advanced | Comfortable sustaining this height over longer distances | 4 sets of 25 to 35 feet, or drop toward the Commando Crawl for the added core demand |
Keeping the belly from sagging toward the floor matters more here than how far the set covers, since this version exists to let the pulling rhythm settle in before the lower, more demanding crawl is added.
Modifications and Variations
As the harder version, Commando Crawl drops the body lower so the belly stays just clear of the floor throughout, adding a sustained core-bracing demand once this pattern feels reliable.
Common Mistakes to Avoid
Letting the hips rise higher than the shoulders. Piking the hips up to make the drag easier removes the flat, prone line this pattern is meant to build. Keeping the body in one straight line from shoulders to heels keeps the core working.
Pulling with just the arm. Yanking with the forearm alone skips the opposite-toe push that helps drive the body forward. Coordinating the elbow pull and the toe push together on each side builds a pattern that holds up once the height drops.
Rushing through each pull. Moving quickly to cover ground skips the chance to keep the propped height steady. Slowing down enough to hold a consistent height builds a base that transfers cleanly to the lower, harder version.
After Your Set
Pushing back into a child’s pose style stretch, hips toward the heels and arms extended forward, releases the shoulders and hips after a set of forearm crawling. A few gentle forearm and wrist stretches finish easing the arms that carried the load.
Going Deeper
This version is the starting point for forearm-driven crawling, since propping higher lets the alternating pull-and-push rhythm become reliable before the lower, more demanding crawl is added. The propped height feels stable early on, so it is easy to let the hips creep upward without noticing, which turns the crawl into an easier, less useful shuffle. Checking the body’s line from shoulders to heels partway through a set tends to catch this before it becomes a habit.
Someone new to this pattern typically nails the alternating rhythm within the first session or two, then lowers the body step by step toward the Commando Crawl over two to three weeks.
How to Know You’re Improving
- A propped height that holds steady rather than drifting upward
- An elbow pull and opposite-toe push that coordinate as one unit on each side
- A belly that stays clear of the floor without excessive core strain
- A distance that keeps growing while the height stays consistent
A steady propped height with no rise in the hips is the cue to start lowering the body, whatever the distance covered.
Muscles Worked
- Anterior Deltoid (the front of the shoulder cap, reaching the forearm forward from the propped position)
- Pectoralis Major (the chest muscle, drawing the body up to the forearm)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, holding the midsection firm in the higher position)
- Iliopsoas (the hip flexor group at the front of the hip, bringing each knee up to meet the opposite elbow)
FAQ
Is this a different exercise from Commando Crawl? No, it uses the identical alternating elbow-and-toe pulling pattern as Commando Crawl. The only change is propping higher on the forearms in a sphinx-like position, where the standard crawl keeps the belly just off the floor.
Why is a higher forearm position considered easier? Propping higher lightens the core’s job of keeping the belly clear of the floor and reduces friction, which lets the alternating pulling rhythm be learned without also fighting a demanding sustained brace.
When is it time to lower the body? Once the alternating pull feels smooth and the propped height holds steady over a full set, gradually lowering toward the belly-clearing height of the Commando Crawl is a reasonable next step.
Is some shoulder or forearm fatigue after this exercise normal? Yes, a mild fatigue through the shoulders and forearms after several sets is expected from sustaining this position. A sharp pain in the shoulder or elbow deserves a doctor or physical therapist’s opinion, and is a sign to stop for the day.
How often should the elevated version be trained? Two or three sessions a week suits most people well while the alternating pattern is still being built up.
Related to Commando Crawl, the harder version with the belly held just clear of the floor.