Bodyweight Bear Crawl

Instructions for proper form

Start on all fours with your hands under your shoulders and knees under your hips. Keep your back flat, engage your core, and maintain a neutral spine. Lift your knees off the ground slightly (knee hover position) while keeping your body close to the ground. Begin crawling forward by moving your right arm and left knee simultaneously, then your left arm and right knee, maintaining a stable core and even weight distribution to prevent your hips from swaying. Keep your head up and eyes looking forward as you crawl.

Common mistakes to avoid

Avoid lifting your hips too high or sagging your lower back. Do not rush through the movement; maintain control and keep your core engaged. Ensure your knees don’t touch the ground during the movement to maximize the challenge.

Benefits

Specific benefits of the exercise

The Bear Crawl enhances core stability, improves coordination, and activates multiple muscle groups, particularly in the abdominal region. It is effective for building strength, improving balance, and fostering mobility.

Expected results and timeframe

With consistent practice 2-3 times a week, individuals may expect to see improved core strength and stability within 4-6 weeks, alongside enhanced overall body coordination and functional movement..

Who this exercise is best for

This exercise is beneficial for novices looking to build core strength, athletes in training for balance and coordination, and individuals recovering from injury who want to re-establish core stability.

Scientific studies supporting its effectiveness

Research has indicated that animal flow exercises, including the Bear Crawl, effectively engage the core muscles while promoting functional movement patterns, aiding in injury prevention and rehabilitation, and enhancing overall mobility and strength (e.g., studies on animal flow training and functional fitness).

Variations

Beginner modifications

If the standard Bear Crawl is too challenging, beginners can start with a modified bear crawl by keeping their knees on the ground or performing the movement in a slow, controlled manner without lifting knees, focusing on core engagement and proper posture.

Advanced progressions

Advanced practitioners can incorporate variations such as crawling backward, performing bear crawls with added resistance like a weighted vest, or combining them with other movements such as push-ups or lunges for additional intensity.

Integrations

Complementary exercises

Complementary exercises include planks, mountain climbers, and bird-dogs, which also target core stability and engage similar muscle groups.

Super set recommendations

Pair the Bear Crawl with exercises such as push-ups or kettlebell swings. Alternate between the two exercises to promote muscular endurance and strengthen the core region effectively.

Sample workout routines

An effective routine may consist of: 1) Bear Crawl: 30 seconds; 2) Rest: 15 seconds; 3) Plank: 30 seconds; 4) Rest: 15 seconds; Repeat the cycle 3-4 times.

Exercise combinations

Combine Bear Crawls with core-focused exercises like Russian twists or medicine ball slams for a comprehensive, full-body workout that emphasizes core strength and stability.

Best time to do this exercise in your workout

The Bear Crawl is best performed early in a workout as part of a dynamic warm-up, or as part of a core-strengthening circuit, allowing the body to engage multiple muscle groups effectively.