Bear Crawl

Also known as: Bear Walk

CoreCardioFunctionalMotor SkillWarm-up

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Body Part: Abs

Description

A bodyweight crawl on hands and feet with the knees bent and lifted off the floor. Move forward by stepping the opposite hand and foot together while keeping your back flat and your hips slightly above shoulder height. It trains the shoulders, core and legs at the same time and builds coordination.

How to Perform

Start on all fours with your hands under your shoulders and your knees under your hips.
Tuck your toes under, brace your core and lift your knees off the floor. Keep them bent so your hips sit slightly above shoulder height.
Keep your arms straight, your back flat and your eyes on the floor just ahead of your hands.
Step your right hand and left foot forward at the same time, using a short step.
Step your left hand and right foot forward in the same way, keeping your hips level.
Keep alternating sides without letting your knees touch the floor.
Crawl for the set time, then lower your knees to the floor under control.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Spread your fingers and press your whole hand into the floor to ease the load on your wrists.
Push the floor away so your shoulders stay stable and your chest does not sink between your shoulder blades.
Picture a glass of water on your lower back and move so it would not spill.
Place your hands and feet quietly. A quiet crawl is a controlled crawl.
Breathe steadily throughout and do not hold your breath.
If your form breaks down, practise the bear plank hold first or crawl in shorter sets.

Common Mistakes

Straightening the legs and pushing the hips up high, which turns the crawl into a downward-dog walk
Letting the lower back sag and the belly drop toward the floor
Moving the same-side hand and foot together instead of opposite limbs
Taking long steps, which makes the hips twist and the torso rock
Placing the hands far ahead of the shoulders, which strains the shoulders and lets the hips drop
Resting the knees on the floor between steps
Lifting the head to look forward, which strains the neck