If you have done bear crawls, you might be having flashbacks of sweat and tears and punishment from a high school coach. The bear crawl is a full body, energy intensive exercise that lends itself well to group application. It’s also fairly simple, equipment free, and luckily for us over the age of 18, has many modifications to suit your goals, ability, and space.
The bear crawl is a great exercise that is beneficial to almost everybody, not just young athletes. As you can see, you’ll be working your arms and legs, but it’s a killer ab & back exercise too. Core work, as it’s trendy to say. The bear crawl also reinforces athleticism and coordination, since it works the whole body as a unit.
Learn how to do bear crawls and add them into your program today!
What is the Bear Crawl?
The bear crawl is a traveling movement on all fours. It can be done quickly, like a run, for conditioning goals. It can be done as I’ll show you here, with smaller movements for a focus on the trunk. There are many ways to do a bear crawl well. In this case, you’ll take smaller steps and more precise movements. This will also allow you to do the bear crawl inside, where you might not have as much room as on a large turf.
How to do the Bear Crawl
- Set up on all fours (4 point position)
- Keep an active, neutral, flat back
- Pick your knees up off the ground about an inch
- Travel forward, taking very small (2 inch) steps
- Deliberately keep your trunk engaged, as opposed to loose and flopping around
- Reverse and travel backwards
Try the Bear Crawl and Let Me Know How You Love It!
Try out the bear crawl and let me know how it goes! It is tougher than it looks so be prepared to work!
Related: My 5 Favorite Exercises
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About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.