Mobility

Bear Crawl

Bear Crawl is a total body exercise focusing on the arms, shoulders, core, and legs. It enhances strength, stability, and cardiovascular fitness. It can serve as a fun warm-up or intense standalone workout.
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Bear Crawl instructions
Step-by-step instructions
1
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
2
Lift your knees off the ground so that you are only supported by your hands and toes.
3
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
4
Follow that with a step by your left hand and right foot.
5
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
For the starting position, get on all fours with your hands under your shoulders and your knees under your hips.
Lift your knees off the ground so that you are only supported by your hands and toes.
Start to crawl forward by taking a small step with your right hand and left foot at the same time.
Follow that with a step by your left hand and right foot.
Keep your hips low and try to make your steps as smooth as possible. Remember to breathe as you crawl and stay in control.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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