Bear Crawl

Description

How to Do Bear Crawl

1. 1
   Setup

   Begin on all fours with your hands directly beneath your shoulders and knees under your hips. Lift your knees just an inch or two off the ground, maintaining a flat back and engaged core.

2. 2

   Initiate the crawl by simultaneously moving your right hand and left foot forward a short distance. Keep your hips level and avoid excessive rotation.

3. 3

   Immediately follow by moving your left hand and right foot forward in a synchronized manner. Focus on controlled, small movements rather than large strides.

4. 4

   Continue alternating opposing limbs, moving forward while keeping your head neutral and gaze slightly ahead. Maintain a consistent, low body position throughout.

Tips

• Maintain a flat back throughout the movement; imagine balancing a glass of water on your lower back to prevent arching or rounding.
• Keep your hips low and stable, minimizing any swaying or excessive rotation to maximize core engagement and improve overall control.
• Focus on small, controlled steps rather than long strides to maintain constant tension and stability in your core and shoulders.
• Actively brace your abdominal muscles as if preparing for a punch; this will stabilize your torso and protect your spine during the crawl.

Common Mistakes

• ×Raising hips too high compromises core engagement; instead, keep your hips low and aligned with your shoulders to maintain a strong, stable base.
• ×Moving same-side limbs together (e.g., right hand and right foot) disrupts balance; ensure you always move an opposite hand and foot simultaneously for proper coordination.
• ×Allowing your lower back to sag or arch can cause strain; instead, actively engage your core to maintain a neutral spine and stable torso.