How To Perform The Bear Crawl

At The Body Blueprint, we understand that there is an entire world of benefits to be found in the bear crawl exercise. From a range of motion and speed and agility to engaging your core for strength and stability; from hips and shoulders to strength and conditioning; balance and coordination, and full-body workout routine – it's all here!

Push up into a position where you brace your core while performing the bear-arms extended with one leg out behind you followed by the other arm/leg combination-hands/knees or hand/foot tabletop crawling. Not only can this reduce your risk of injury but also offers many incredible benefits such as increased upper body strength, increased endurance levels, improved shoulder stability as well as total body fitness routines which include resistance bands or weighted vests for upward rotation exercises like bear crawls.

Certified personal trainers will help you maximize these movements so that you can feel the full effects on heart rate, performance & overall health & fitness goals quickly! So don't wait any longer- get started today with a Bear Crawl Workout!

To perform a Bear Crawl, you'll need just your body weight and some room to move around:

Start by getting into a plank position with your hands and feet on the floor. Your arms should be straight, your torso should be neutral, and your hips should be level.
From this position, lift your knees off the ground and start moving forward. Your left hand should be in sync with your right foot, and vice versa.
As you're crawling, maintain proper form by keeping a neutral spine and engaging your core muscles. Push off of the ground with your hands and toes while keeping the weight evenly distributed on both sides of your body. Don't forget to brace your abs!
For an extra challenge, you can add variations such as the Reverse Bear Crawl, Lateral Bear Crawl, or even a Victory Rope. You'll also be able to lift your feet off the ground and perform a Baby Crawl variation by engaging your core even more.

Doing bear crawls is an incredibly effective exercise for improving strength and endurance, as well as building impressive core strength, stability, and overall fitness. As a quadrupedal movement pattern, it can help to improve your agility and coordination when performing complex multi-directional movements, like running and jumping. It also helps to reduce the risk of injury, strengthen your core and shoulders, as well as improve overall day-to-day mobility.

By pushing up into a bear plank position from a hand and left leg base and then performing the bear crawl by alternating arms and legs in a crawling motion, you engage your core while shifting your weight as you move. This helps to build strength throughout the body, not just in the upper and lower body but also in the core muscles that help support posture.

Additionally, bear crawls are a great way to add variety and challenge to your fitness routine – doing them with or without equipment like weighted vests, victory ropes or even crab walks can help you take your workouts to the next level.

A certified personal trainer can help you learn and perform bear crawls correctly, with proper form and intensity as needed, so that you maximize your benefits and reduce the risk of injury or pain. So if you’re looking for a low-impact but effective exercise, look no further than bear crawls. They can help you take your workouts to the next level and see real results in no time!