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, Combat Sports, Tactical, Youth Athletic Development
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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