How you can Perform the Bear Crawl

Written by Kenneth Lee 2020-08-25

Table of Contents:

How to Bear Crawl

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Bear Crawl

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Our instructors takes you through how to properly perform the Bear Crawl.
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How To: Bear Crawl

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How to Crawl Beginners Guide to Crawling

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This is a beginners guide on how to bear crawl to improve strength, coordination & get a better looking core..
Crawling can be beneficial for almost everyone to put into their exercise routine. My goal here today to give you a little bit more confidence & how you can incorporate crawling into your everyday routine. There are some great benefits. Number 1 is strength and aesthetics. When you crawl you’re going to engage your whole core the whole time you’re doing it. You’re engaging from the chest all the way down through the hips & into the legs. You’re going to increase your body’s relative strength not to mention you’re probably going to get a stronger better looking core as well. Maybe even a six pack..
Another reason is just pure coordination of your body. When you crawl you moving this conduct contralateral pattern which is the same as walking. We spend so much time sitting we lose that pattern so this is a way to bring your body back on pattern & be more athletic The last reason is because crawling is very free & flowing. Usually we go to the gym & do squats or a bicep curl & those require strict form. With crawling its kind of left up to you to interpret how you want to move so you can go out have some fun. Let’s get into how to go about being in control..
Learning the Bear Crawl.
Step 1 is to get in the bear position. You’re going to get into quadraped & going to have your hands right underneath your shoulders & knees underneath your hips. We’re going to push the ground away in posterior tilt the pelvis a little bit & get that tucked. All that’s going to do is just engage the core & we want the core to be very active. The head position you’re going to tuck the chin & just bring that neck back a little bit. From here we’re going to start our crawl motion & this is basically what a crawl is. Let’s start with the right h& left leg together & we’re just going to reach & bring that left knee up. I reach with my arm, bring the leg behind me. This is very easy & probably anybody can do this..
You really want to get down this pattern down so when we kick up your feet you’re really get comfortable moving your arm in your opposite leg together in that contralateral fashion. Here we’re going kick up the knees & start our regular crawl. I’m just going to lift my knees above ground & from here & do that same motion forward & then bring it back. What’s very important is that you just once again keeping that patterning going so your coordinating your body to move it was contralateral fashion. Don’t worry so much in the beginning about what your hips are doing or what your shoulders & arms are doing. Just start crawling around & get comfortable with that. We’ve go to build up some endurance & strength. Once you’re more comfortable with moving in that pattern we want to start to think about some things..
The first thing is we want to start keeping the knees lower to the ground & that’s going to be make for a harder crawl & more engagement of the muscle. If we can keep those knees just a couple of inches off the ground. We can also crawl backwards & it’s little more challenging but again you start progressing. The other thing that you want to do once you start getting comfortable is start thinking about what’s going on in your body so with my arm I really want to reach forward & then pull myself through the ground. With my leg I really want to lift this knee up & get some good hip flexion & then push the ground away. So now you’re getting more comfortable with your crawl & we start thinking I’m going to reach & pull going to bring that knee up & push. Reach, pull then push. Once you start getting that then you’re going to start making a bettor connection with the muscles in your body & start feeling more that core working, to feel your hip flexors working & you’re butt while you’re pushing away. You start making these connections with these muscles. That will lead you to be very efficient crawler you can get stronger & like I said it’s going to lead to more athleticism as well..
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Exercise: Bear Crawl

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Here’s a video for you guys on how to do a Bear Crawl. Try it out and let me know what you think..
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ALEXIA CLARK | Bear Crawl Tutorial

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Learn how to do a Bear Crawl from Step 1! This easy to follow tutorial will help you progress to doing a Bear Crawl. And, you can even learn how to do fun variations of the Bear Crawl in my workout program at alexia-clark.com.
This is one of my favorite full body exercises!

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Discover the Bear Crawl Exercise Benefits With Form Tutorials for 4 Variations

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** Bear Crawl Exercise BenefitsForm Tutorials for 4 Variations **.
Now, although the bear crawl may seem a little strange at first, the bear crawl exercise benefits are pretty incredible. Whatever your fitness focus is right now (weight loss, muscle building, or overall athleticism) bear crawls have 3 core benefits that will help improve any area of focus, and we’re going to cover them in this video. Also, as an added bonus, we’re going to demo 4 different variations of the bear crawl to give you a few options in terms of benefits and difficulty..
Bear Crawl Exercise Benefits (0:39).
As I mentioned before, there are 3 main bear crawl exercise benefits, and they all stem from the fact that this is a complex motion. It engages our entire body, demands a strong core and forces us to limber up a little bit as we work through the motion. And as we’ll get into more later, this is why the bear crawl is a great warmup exercise before a workout to get your muscles engaged, joints strong and body limber..
Check out the 2 top warmup routines in the videos below:
Videos Coming Soon! Stay Tuned..
Here are the main bear crawl exercise benefits:
#1 Strengthen your core.
#2 Improve your flexibility and mobility.
#3 Increase the stability of your joints.
Now that you’ve gotten a look at the bear crawl exercise benefits, let’s dive into the 4 different variations we’re going to demo and some pointers on the proper forms..
#1 Basic Bear Crawl (1:38).
We’re going to start with the fundamentals here and first look at the basic bear crawl. If you’re new to this exercise, this a great one to start with to familiarize yourself with this complex motion while still getting the benefits..
#2 Bent Bear Crawl (3:13).
While pretty similar to the basic bear crawl, what we’re doing here is introducing some additional muscle building benefits by slightly bending our arms and legs. This is going to demand a little more strength from all your major muscle groups and is a great way to take this to the next level..
Summary of Basics (3:58).
#3 The Sexy Bear (4:07).
Now, as the name suggests, this variation of the bear crawl can be a real head turner. Not only does it require a fair amount of mobility, muscle control, and finesse, but you’re either going to look really cool doing it or, like me in this video, not so much. But hey, it’s good to laugh at ourselves every once in a while, and the exercise benefits of this variation are well worth it..
#4 The Jumping Bear (5:06).
The final variation of the bear crawl we’re going to look at is called the jumping bear. Now this one is also pretty advanced, and because it’s a bit quicker paced than the others, it helps to have a fair amount of room to roam around, and you know, be a bear..
(5:47) Overview.
So I highly encourage you to give at least one of these a shot this week because the benefits are truly worth it. I hope this overview and exercise tutorial will help you get started on your bear crawls. And we’ve also thrown in some additional routine recommendations at the end of this video..
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

Read: How you can Carry out the TRX Crunch

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Compound exercises like the bear crawl help you to gain more benefits in less time. Compound exercises are those exercises that work multiple muscle groups at the same time. For example, participating in a bear crawl session for 1–2 minutes can work your abdominal muscles, chest, shoulders, and lower body.The Benefits of Bear Crawl Sculpt Your Arms And Shoulders.

You don’t have to pick up heavy weights to shape your upper body and get strong. Work Your Lower Body And Core. While the weight of the body goes into the arms and shoulders, the legs and butt are Get Your Heart Pumping. Moving the weight.How to do the bear crawl exercise 1. Get into quadruped position with your shoulders over your wrists and your knees at a 90-degree angle under your hips.

2.You could think of the bear crawl as a traveling plank or hover – this means a stationary start, focusing on locking on your abdominals, then adding forward, backward or side-to-side movement to the mix. There’s no denying it’s tough.How to Do a Bear Crawl With Perfect Form Get down on all fours with your arms straight, hands below your shoulders, and your knees bent 90 degrees below your hips. (Only your hands and toes should touch the ground.).bear crawl is a exercise for those with a intermediate level of physical fitness and exercise experience.

Watch the bear crawl video, learn how to do the bear crawl, and then be sure and browse through the bear crawl workouts on our workout plans page!The bear crawl with kickthrough is a test of bodyweight skills and conditioning. Here’s how to do it. Donate to help vulnerable communities cope with COVID-19 DONATE.Not everyone is ready to do the moving part of the bear crawl, instead, be sure they can do static holds in the quadruped position first, with knees hovering off the floor.

You can start clients with 10-second holds, and once they can maintain it for 30 seconds they, are ready for the moving bear crawl.The high bear crawl is one of my go to warm-up drills before training with kettlebells. It forces you to use your core and shoulders to stabilize, while providing a stretch through the hamstrings.raise the knees, so that only hands and toes touch the ground crawl forward by putting one hand and the opposite foot forward for the next step, use opposite hand and foot the knees do not touch the ground, keep the hip down.

7 Awesome Bear Crawl Exercise Variations Duration: 1:54. Precision Movement by Eric Wong 41,696 views. 1:54.

How to do Bear Crawls Back to Exercises. Difficulty: Medium. Impact Level: Normal. Target Body Parts: abs, triceps, upper back, lower back, shoulders, calves, glutes, quadriceps. Instructions.

Start off on all fours on the floor and make sure you have space to crawl fowards a few paces and backwards a few paces too. Activate your core.How To Do A Bear Crawl Exercise Get on all fours into a table top position with shoulders stacked over wrists and hip directly over knees.

Engage your lats (the muscles on your back below your.HOW TO DO A BEAR CRAWL: Start in a crouched position and drop onto all fours with your hands directly under your shoulders. Fully extend your arms and rise onto the balls of the feet. Keep your knees off the ground.

move back 10-20 yards. move sideways 10-20 yards. move in the other direction 10-20 yards. [ctt title=”I\’m trying the Bear Crawl in my next workout! Grrrrr ” tweet=”I\’m trying the Bear Crawl in my next workout! Grrrrr #fitness @bestofthislife” coverup=”eu10Q”] If the kids can do it, you can do it.

List of related literature:

Start in a Crab Walk position, pick up one hand and the opposite foot, and rotate your body to the Bear Crawl position.
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight by BJ Gaddour Rodale Books, 2014
• Bear crawl exercise (crawling on hands and feet with pelvis as low to the ground as possible without allowing knees to touch the ground).
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game by Bruce Reider, George Davies, Matthew T Provencher Elsevier Health Sciences, 2014
There are three ways to do this: the low crawl, the high crawl, and the hands-and-knees position.
from U.S. Air Force Survival Handbook: The Portable and Essential Guide to Staying Alive by United States Air Force, Jay McCullough Skyhorse, 2017
Lift the elbows, press the feet, lift the spine up, and then twist from the belly, ribs, and chest as the eyes follow the twist.
from Yoga and Scoliosis: A Journey to Health and Healing by Dr. Loren Fishman, B.K.S. Iyengar, Marcia P. Monroe Springer Publishing Company, 2011
Still others do a “bear walk” in which they move on their hands and feet, without allowing their elbows and knees to touch the floor.
from Childhood and Adolescence: Voyages in Development by Spencer A. Rathus Cengage Learning, 2016
Kneel down on two knees first, and then move one foot forward to the limit; bend the body, head, and face over the first two toes.
from Chinese Medical Qigong by Tianjuan Liu, Tianjun Liu, Kevin Chen Jessica Kingsley Publishers, 2010
Repeat the sequence two more times, inhaling and exhaling with Bear Grip in front of the throat, then inhaling and exhaling with Bear Grip overhead, as described in steps 2 to 6.
from Essential Kundalini Yoga: An Invitation to Radiant Health, Unconditional Love, and the Awakening of Your Energetic Potential by Karena Virginia, Dharm Khalsa Sounds True, 2017
The bear crawl exercise is a natural movement, but your body will want to touch the knees to the ground like you crawled as a baby.
from Bodyweight Strength Training Anatomy by Bret Contreras Human Kinetics, 2013
First he assumes the bear-crawl position (on hands and feet).
from The Baby Book, Revised Edition: Everything You Need to Know About Your Baby from Birth to Age Two by Martha Sears, James Sears, et. al. Little, Brown, 2013
I recommend the position of facedown, hands behind your neck, with fingers interlocked and legs spread apart for stability should the bear try to roll you over.
from Bear Attacks: Their Causes and Avoidance by Stephen Herrero Lyons Press, 2018

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

Fun Chest, Shoulders, and Arms Workout

39 comments

Manahuginn 2020-08-25 - 18:49

Definitely going to try this exercise. Ir looks like a fun way to work out

Hugirim 2020-08-26 - 17:48

Do not care about benefits I want to know how to do it faster

Adorarius 2020-08-27 - 07:07

What muscles does this work specifically going down and up stairs?

Nithis 2020-08-28 - 00:41

Dude, you’re a boss. Can you do a routine that utilizes bodyweight and resistance bands soon?

Samutaxe 2020-08-28 - 17:50

never even heard about bear crawl exercise, very well made instructive demonstrations and the four variations are consistent and blend well together for mobility warmup.

Nuariel 2020-08-29 - 06:18

I have used bear crawls for a long time, but became especially interested in them a few years ago

Thobor 2020-08-29 - 20:29

awesome vid man, you always show something that i have never even thought of adding to my routine. cheers Scott keep up the good work #HermanNation

Fenius 2020-08-30 - 14:51

Awesome man! That is a really good point. Very intense and low impact on the joints. Well said man!

Gholbihelm 2020-08-31 - 09:12

thanks man, im thinking of doing this in the playground near me

Pegas 2020-09-01 - 05:04

Sir whats the benefit of this exercise..Which body part it is taregetting..

Fetaxe 2020-09-01 - 15:02

Another great and informative video. I’m glad I discovered your channel. Thank you.

Mahn 2020-09-02 - 03:00

Never did this kind of exercise before and it does not look easy, that is why I like FFP. Thanks Dr. Balduzzi.

Aralkree 2020-09-02 - 20:07

First time I heard about the bear crawl exercise, sounds like an amazing way to lose weight and maintain a perfect body shape. Thank you for the awsome tutorial.

Faezilkree 2020-09-04 - 05:28

I will try this exercise. First time knowing about it. Thanks

Fearlessfont 2020-09-05 - 03:10

Never seen this exercise before but looks really good to burn weight!

Bulen 2020-09-05 - 04:43

This is probably the most underrated exercise there is. The problem: most gyms don´t have enough space to do it in. Bummer. Oh well, if you don’t mind people staring, try crawling home.

Dilkis 2020-09-06 - 07:27

I didn’t realize there were different types of bear crawl. Thanks for sharing this!

Dalanaya 2020-09-07 - 01:54

Increase our core strength and improve our stability during mobility, very interesting exercise program for my fitness training. Thank for the head up!

Malara 2020-09-07 - 16:48

Love the advice, definitely going to put be puttting this work out in tomorrow!!

Thunderredeemer 2020-09-08 - 14:32

Ido Portal and GMB Fitness have been promoting these animal movements for quite awhile but I’ve only recently discovered them. Great instructional video and animal flow is something I like to play around with on my “rest” days.

Arimand 2020-09-09 - 01:11

This is a new exercise to me but i am definitely going to add this to my workout routine. Thanks!

Agamahelm 2020-09-09 - 09:51

I am amazed on how the tutorials get better and better. Fun and interesting too.

Shalige 2020-09-10 - 06:49

This looks intense, but beneficial. will try one day maybe lol

Dousida 2020-09-10 - 22:46

Excellent!! Very interesting & effective exercise for fitness… We should follow him. Thank’s to sharing.

Oghmanius 2020-09-11 - 17:28

This is definitely new to me. I never know this move is an exercise but no doubt strengthen your core, which is crucial.

Akinoll 2020-09-12 - 13:22

This video about the bear crawl was great! I learned a lot new things and definitely recommend checking it out.

Mikakree 2020-09-13 - 06:45

Bear crawl is the best one i’ve ever done! Great job for posting

Broadworker 2020-09-14 - 04:40

I never heard of this exercise. It seem like a very intense move

Flamerunner 2020-09-15 - 00:37

Sure, then I will teach you how to sit and show some respect as well.

Cokus 2020-09-15 - 19:30

This was funny. But appreciate the initiative. Thanks doctor.

Dojin 2020-09-16 - 10:40

I don’t even know who this person is to assume it would be fake. Either way, still bro-science “reasoning”

Zolokazahn 2020-09-16 - 17:23

definitely gonna try adding this into my workout routine, thanks bro

Tara 2020-09-17 - 18:39

haha, thanks man. Hard to tell when its a comment on YouTube:)

Ferdred 2020-09-18 - 03:45

Wow GREAT VIDEO.Video demo is excellent.THANK YOU MAN!! Keep up good work

Delandis 2020-09-19 - 08:29

wow this is really wonderful exercise for fitness. i wish everyone should try this. thanks for sharing nice information.

Adorin 2020-09-20 - 01:56

Oh no.. Not Bear crawls:( I did these to warm up for wrestling practice… Not a fun time:)

Conin 2020-09-20 - 13:18

You will improve endurance, coordination, and you will really strengthen your shoulders

Ironfont 2020-09-21 - 09:34

I don’t get it. Are you going forward or moving your arms and legs on the spot?

Burimath 2020-09-22 - 02:42

I wish she did a full motion demonstration, it was a lot of talking which I appreciate is needed to explain but she didn’t do a full motion

How you can Perform the Bear Crawl

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Exercise: Bear Crawl

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