Bear Crawl
Quick Information
Category
Functional Training
Difficulty
Equipment
Primary muscle group
Secondary muscle groups
Movement pattern
Training goal
Sport
Overview
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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
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Progressions
Regressions
When to Use It
When to use
When not to use
Programming
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