Side Bear Crawl

Description

How to Do Side Bear Crawl

1. 1
   Setup

   Start on all fours with your hands directly under your shoulders and your knees directly under your hips, toes tucked. Lift your knees slightly off the ground, maintaining a flat back and engaged core.

2. 2

   To move to the right, simultaneously step your right hand and right foot out to the right, maintaining a low, stable torso.

3. 3

   Follow by stepping your left hand and left foot to the right, narrowing the gap between your limbs and maintaining a controlled, fluid motion.

4. 4

   Continue this coordinated lateral movement, focusing on keeping your hips low and your core actively braced throughout the entire crawl.

5. 5

   To move to the left, reverse the sequence, leading with your left hand and left foot while maintaining the same stable body position.

Tips

• Maintain a neutral spine: Avoid arching or rounding your back; keep your gaze slightly forward to help maintain a neutral neck and spine alignment throughout the movement.
• Control the movement: Focus on smooth, deliberate steps rather than rushing; this enhances muscle engagement and prevents jerky, uncontrolled motions.
• Keep hips low: Try to keep your hips at the same level as your shoulders and avoid letting them pike up or sag down excessively; this maximizes core engagement.
• Synchronize limbs: Strive for simultaneous movement of the hand and foot on the same side, followed by the other pair; this improves coordination and makes the movement more fluid.

Common Mistakes

• ×Piking hips too high: Avoid lifting your hips excessively high, which reduces core engagement; instead, keep your hips low and in line with your shoulders to maintain tension.
• ×Flaring elbows out: Prevent your elbows from flaring out to the sides, which can strain your shoulders; instead, keep them tucked closer to your body to engage your triceps and lats.
• ×Losing core engagement: Don't let your lower back arch or sag, which indicates a loss of core stability; instead, actively brace your core as if preparing for a punch throughout the entire movement.