Bear Crawls

Bear Crawls is a dynamic bodyweight exercise that engages multiple muscle groups at the same time. This exercise strengthens shoulders, core, legs and improves coordination and mobility at the same time.

Proper Execution of Bear Crawls

Follow these steps to perform Bear Crawls correctly:

1. Start in a push-up position with your hands under your shoulders and your feet hip-width apart.
2. Raise the hips slightly so that the body forms an inverted "V" shape.
3. Move the right hand and left foot forward simultaneously, followed by the left hand and right foot.
4. Continue to switch sides in a fluid motion while keeping the core engaged and the back neutral.

Common Mistakes to Avoid

To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:

• Too high hip position: Make sure that the hips are not too high, as this can reduce the effectiveness of the exercise.
• Lack of core stabilization: Engages the core throughout the movement to maintain balance and proper form.
• Uncoordinated movements: Make sure opposite hand and foot move simultaneously to maintain rhythm.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Perform the exercise slowly and focus on proper form, or reduce the distance to build strength.
• Advanced: Increase speed or add resistance by wearing a weight vest for a greater challenge.

Number of Repetitions and Sets

Aim for 3 sets of 30-60 seconds. To build muscle strength and endurance, perform the exercise 2-3 times a week.

Breathing

Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

Watch this video for a visual guide to properly performing Bear Crawls: