Pro Trainer Explains How to Nail Chris Hemsworth's Viral Dumbbell Crawl Move

Matthew Evans
·2-min read

From Men's Health

Unlike many members of the Hollywood elite, Chris Hemsworth isn’t into training fads. On Instagram, you’ll see him pushing himself to the limit, armed with just dumbbells – and the results speak for themselves. The key is picking the right movement.

His dumbbell beast crawl may look funny – it earned a parody from Jack Black – but the benefits are no laughing matter. “It’s a complex move but not a heavy load, so you can maintain a higher heart rate for longer,” says Andrew Tracey, PT and MH’s fitness editor. “You’ll be burning more calories than a heavy lifting move like a bench press.”

In addition to a solid calorie burn, it hits the rotational muscles in your core as you fight to stabilise yourself while moving the weights forward. The separated dumbbells will also reveal any muscular imbalances.

Do lengths of your workout space, crawling one way and then pushing the dumbbells back along the floor, as you would with a sled push.

Repeat until failure at the end of each session for a month. This beast of a move will claw away at your fat stores in no time. Here's how to nail it:

Table the Motion

Assume a tabletop position on your hands and knees, hands below your shoulders, holding two dumbbells. Lift your knees an inch.

Lift Off

Row your right hand up to your stomach. Contract your core to stop twisting, and walk your
right hand and right leg forward.

Mirror Muscle

Repeat on the other side. Lift and lower the weights under control as you crawl, taking short, measured steps forward.

Back To It

Do a quick 180° and grab the weights. Holding them with straight arms, squat low and extend your legs to push them back to the start.

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