A Bear Crawl is a bodyweight exercise that develops all round fitness.
We crawled when we were babies learning how to walk, once we learned how to walk the need to crawl stopped.
By going back to what we did as babies is a great way to improve your strength and cardiovascular fitness.
Think of the Bear Crawl like a dynamic plank where your back is in a neutral position and your hips are higher than your shoulders, and you are positioned on your hands and feet.
Pretend you are an actual bear and start walking forwards using your hands and feet.
This movement strengthens your triceps, shoulders and chest, improves coordination between the arms, legs, back, core thighs, calves, hamstrings and improves cardiovascular conditioning all at the same time.
This exercise can be varied to make it more challenging and give you more variety.
You can attach a weighted sled to yourself to increase resistance and improve strength.
You can also move in a backwards and sideways direction to develop additional movement patterns.
Benefits of the Bear Crawl
There are many benefits to doing the Bear Crawl. These are health related benefits and performance related benefits.
Health Related Benefits:
Performance Related Benefits:
How to do a Bear Crawl
Bear Crawl Dos
Bear Crawl Don’ts