Demo & instructions
Bear Crawl
Also known as: Bear Walk, Quadruped Crawl
Instructions
You crawl on hands and toes with your knees hovering just off the floor. It ties shoulders, trunk, and legs together and raises your heart rate without any jumping.
- Movement
- Anti-extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 10–40 reps
Setup
- 1Start on all fours with hands under your shoulders and knees under your hips.
- 2Tuck your toes and lift your knees a few centimetres off the floor.
- 3Flatten your back as if balancing a cup of water on it.
Execution
- 1Move your right hand and left foot forward a short distance at the same time.
- 2Follow with your left hand and right foot, keeping your knees low and hips level.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
