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STRENGTH

How to Do

How to Do Bear Crawl in Sync

Each bear crawling in sync should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this bear crawling in sync.

Beginning

Beginning Bear Crawl

1. Maintain good posture with shoulder blades back and down. Keep the belly tight by drawing the belly button towards the spine.

2. The feet should be set approx. shoulder width apart with a slight toe out position as well as adequate hip external rotation (as shown).

Movement

Bear Crawl Movement

1. Begin with your hands underneath your shoulders, the balls of the feet under the hips, knee to the side, and your visual gaze towards the horizon.

2. Simultaneously take the left hand and foot forward in a walking motion (as shown).

3. Transfer the weight onto these two extremities and switch sides (right hand and foot walk forward).

4. Repeat walking motion for a given distance.

5. Ensure that the shoulder complex and hip complex stay at the same horizontal level, pushing up the hip will only serve to over-stress the cervical spine and shoulder complex.

Benefits

Bear Crawl Benefits

The bear crawl is a basic total-body exercise that can help you rehabilitate and strengthen your shoulder joints, develop your core and leg muscles, and improve your cardiovascular fitness. This simple but amazing exercise can be done anywhere and with no equipment.

Exercise Aliases

Cross Crawl Patterning, Front crawl, Crawling Exercise, bear crawl.

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