Zirv Fitness
Strength exercise

Bear Crawl

How to do it

  1. Start on hands and feet with hands under the shoulders, knees hovering an inch off the floor, and a flat back.
  2. Move the opposite hand and foot forward together, keeping the hips low and level rather than rocking side to side.
  3. Brace the core to prevent the lower back from sagging as weight shifts between limbs.
  4. Keep the shoulders stacked over the wrists on each reach to share the load evenly.
  5. Move at a controlled, deliberate pace, exhaling as each hand plants and inhaling between steps.
  6. Watch for the hips popping upward, a common fault that removes tension from the shoulders and core.

Muscles worked

ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Shoulders exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Bodyweight
Primary muscles
Shoulders, Core
Measured in
Reps and weight