Bear Crawl
Anti-extension, bodyweight, abdominals and front delts
The bear crawl moves forward on the hands and feet with the knees hovering just above the floor. It trains the trunk and shoulders, with the quadriceps and triceps helping. It suits anyone who wants a full body move with no equipment.
Setting up
- Start on the hands and knees, hands under the shoulders and knees under the hips.
- Lift the knees just off the floor and keep the back flat.
How to do a bear crawl
- Move one hand and the opposite foot forward a short step.
- Move the other hand and foot.
- Keep the knees low and the back flat.
- Crawl for the distance you set.
Breathing. Breathe in a steady rhythm as you crawl.
Muscles worked
- Mainly
- Abdominals and front delts
- Also
- Quadriceps and triceps
Common mistakes
- Hips rising high. High hips take the trunk out of it, so keep the knees just off the floor.
- Big steps. Short steps keep you steady, so move a hand's length at a time.
- Back rocking side to side. The trunk should hold still, so brace and move slowly.
Guide
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