Why You Should Do It:
Well first off it just feels amazing pretending you are a big brown fish-catching grizzly bear. On top of that bear crawls do a great job of increasing shoulder and core stability. As you move, you need to keep the abdominals engaged to prevent the hips from moving too erratically. An added bonus is the cardio effect you will get.
How to Do It:
Start on all fours. From there lift the knees 2-3 inches off the ground. You want to think of pressing your hands into the ground and keeping shoulder blades tight to the ribs. You will then move one arm with opposite knee forward.
The most important thing to keep in mind is that you are a bear so you must tap into your inner grizzly bear to get the full effect. If that involves setting up garbage cans and knocking them over so be it.
The three cues I use with bear crawls are:
- Keep belly button tight to the spin
- Push yourself away from the ground (keep scapula tight to ribs)
- Make yourself a flat table
Do 3-4 sets of 10-15yds
When to Do It:
The Bear Crawl is best placed closer to the end of your workout as a core exercise or I’ll put it in with the finishers to get some extra core work, shoulder stability, and increased heart rate.
Now Do It!
Best
JW
