Bear Crawl
Bear crawl is a full-body exercise that strengthens the core muscles , shoulders and legs . This exercise requires balance, strength and coordination, and is ideal both as a warm-up and as part of the main training session. It also improves endurance and body control.
Correct execution and technique
How to perform the bear crawl with the correct technique:
- Starting position: Stand on all fours with your hands placed directly under your shoulders and your knees slightly raised from the ground.
- Keep your body low: Keep your back straight and your hips in a neutral position. Avoid lifting your hips too high.
- Move forward: Move your right hand and left foot forward simultaneously, then your left hand and right foot. Continue this cross motion forward.
- Core stability: Keep the core muscles activated to prevent the hips from twisting during the movement.
Common errors
Be aware of the following common errors:
- High hips: Make sure to keep your hips low to get the most activation of your core muscles.
- For fast movement: Perform the movements in a controlled manner for better activation and stability.
- Poor coordination: Remember to move the opposite hand and foot at the same time to maintain balance.
Modifications and variants
To vary or increase the difficulty, try:
- Reverse bear crawl: Crawl backwards for an extra challenge on coordination.
- Lateral bear crawl: Move sideways to train your core in a different way.
- Bear crawl with resistance: Use a resistance band around your knees to increase the intensity.
Repetitions and sets
For endurance, perform bear crawls for 30-60 seconds or 10-20 meters. Repeat 3-4 sets for full effect.
Video Demonstration
Watch this video for a detailed guide to the bear crawl focusing on proper form and technique.