People who can do crawling well make it look easy. However, if you have ever tried to do the
bear crawl, you will know that it is a little more difficult than it seems. But it’s all about knowing the technique to enjoy some impressive benefits: from strengthening your back muscles to improving your posture.
To correctly execute this exercise, you must get on all fours placing the
wrists below shoulders and knees below hips, with your toes pressed firmly into the ground. Slightly lift your hips and knees off the ground. Your body weight should be balanced on your hands and toes.
core engaged, back flat, and hips parallel On the ground, crawl using an alternating opposite arm/opposite leg pattern (right hand and left foot, then left hand and right foot) to move your body forward. The arms and legs should remain strong and the trunk as still as possible throughout the exercise.
Variations of the bear crawl
There are several ways to modify the exercise and the
reverse bear crawl is a favorite, being very similar to the standard exercise. However, instead of moving forward on alternating hands and feet, you will crawl backward on alternating hands and feet. You may tend to want to drop your hips more as you move back, but try to keep your spine straight and hips level throughout the movement.
Another variation is the
side bear crawl. But instead of moving forward or backward, you’ll be moving from side to side. When your hips are slightly lifted and your knees are off the ground, you will move your right hand and left foot to the right. You will follow with the left hand and the right foot.
Do the appropriate number of repetitions before changing direction (left hand and right foot move to the left followed by right hand and left foot). And then you can continue with the
multidirectional bear crawlwhich includes the standard, the reverse and the side, making a kind of square circuit.
Benefits of the bear crawl
This exercise is amazing for
develop core strength. The back, abdominal, and oblique muscles must be engaged to minimize core movement and support and stabilize the body. Challenge your core, but raise the bar a bit because your upper and lower body are moving during the workout.
When done correctly, the shoulders work hard to stabilize themselves, support the weight of the upper body, and move the body forward during the bear gait. As the body moves, the range (range of motion), stability, and strength developed to maintain proper form are valuable for
One of the charms of incorporating the bear crawl into your physical work routine is that
does not require using a lot of space or equipment. You can get a really effective workout by including this exercise in your routine without the need for a gym or huge space or equipment.
Hands, arms, shoulders, back, abdominal muscles, and legs are all involved in this bodyweight movement. It may not seem like it, but this exercise will make
heart poundingmaking it a great low-impact form of cardio work.
By the way, the bear crawl exercise, with all its variants, is a
excellent warm up for the body. The movement gets the blood flowing, begins to warm up some of the major muscles in the body, and requires flexibility in the wrists, shoulders, hips, knees, and ankles. A must to work core, back muscles and improve posture.