Bear Crawl
Bear Crawl is a versatile full-body exercise that strengthens the core, shoulders, hips, and legs. The exercise challenges your coordination and stability while improving your endurance. It mimics the movements of a bear crawling and can be integrated into both strength training routines and cardio workouts to build strength and stamina.
Correct Form and Technique
Follow these steps to perform the Bear Crawl correctly:
- Start in a plank position with your hands under your shoulders and your knees lifted a few centimeters off the floor.
- Crawl forward by alternately moving one hand and the opposite foot forward.
- Keep your back straight and your core engaged throughout the movement to avoid letting your hips sag.
- Make sure to take small, controlled steps and maintain a stable body position.
Avoid these common mistakes to get the most out of your Bear Crawl:
- Taking too big steps: Make sure to take small, controlled steps to avoid unnecessary strain on your shoulders and hips.
- Lack of core activation: Keep your belly tight and your back straight to avoid straining your lower back.
- Overextended hips: Keep your hips in a neutral position to avoid arching your back.
Modifications and Variations
To make the Bear Crawl even more challenging, you can try these variations:
- Reverse Bear Crawl: Crawl backward to focus more on shoulder stability and coordination.
- Banded Bear Crawl: Use a resistance band around your knees to add extra resistance and increase intensity.
- Sideways Bear Crawl: Crawl sideways to target different muscle groups and improve your balance.
Reps and Sets
For beginners, you can start with 3 sets of 20-30 meters of crawling. More advanced practitioners can increase the distance or include Bear Crawl in interval training.
Breathing
Remember to maintain a steady breathing pattern during the Bear Crawl:
- Inhale deeply while keeping your body stable during the movement.
- Exhale as you shift position and move your hands and feet forward.