Side Bear Crawl

Description

How to do Side Bear Crawl

1. 01
   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. 02

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

3. 03

   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. 04

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

5. 05

   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.