Bear Crawl
Quick Information
Category
Functional Training
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Trunk, Serratus Anterior, Quadriceps
Secondary muscle groups
Deltoids, Triceps, Hip Flexors, Gluteus Medius
Movement pattern
Quadrupedal Locomotion
Training goal
Trunk Stability, Coordination
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military
Overview
Purpose. Crawl on hands and feet with the knees just off the floor — a contralateral pattern that ties the shoulders, trunk and hips together.
How it fits the system. A beginner-level quadrupedal locomotion entry in the Functional Training section, programmed to develop trunk stability, coordination. Related work in the library: Trap Bar Carry and Get-Up to Kneeling.
Primary muscles
Trunk, Serratus Anterior, Quadriceps
Secondary muscles
Deltoids, Triceps, Hip Flexors, Gluteus Medius
Movement pattern
Quadrupedal Locomotion
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Set up on hands and knees with the hands under the shoulders and the knees under the hips.
- Tuck the toes and lift the knees about two centimetres off the floor.
- Brace the trunk and flatten the lower back.
- Move the right hand and the left foot forward at the same time.
- Repeat on the opposite side, keeping the hips low and level.
- Continue for the prescribed distance or time.
Coaching Cues
- Keep the hips below shoulder height.
- Move opposite hand and opposite foot together.
- Take short steps so the hips stay quiet.
- Breathe steadily rather than holding your breath.
Common Mistakes
- Letting the hips pike up towards the ceiling.
- Rotating the pelvis side to side with each step.
- Taking steps that are too long, which forces the back to arch.
- Locking the elbows and shrugging the shoulders up.
Progressions & Regressions
Progressions
Bear hold, then forward crawl, then lateral and backward crawling, then a plate balanced on the lower back.
Regressions
Static bear hold, or crawling with the knees lightly touching the floor.
When to Use It
When to use
In the warm-up as a movement primer, or in a conditioning circuit.
When not to use
With wrist pain that cannot be relieved by crawling on fists or handles.
Programming
3 to 4 sets of 10 to 20 metres, or 3 sets of 30 seconds, keeping the hips low and quiet.
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