Performance Exercise Series: The Bear Crawl

Performance Coach Justin Moore explains the bear crawl.

The bear crawl is an extremely effective movement that can be utilized as part of a dynamic warm-up or as an accessory exercise toward the end of a workout. This movement activates the anterior core and glutes, improves shoulder stability, and teaches the athlete to maintain a neutral spine while moving.

To perform the bear crawl, begin on all fours with your knees under your hips and hands under your shoulders. Pick your knees up just slightly off the ground. Begin to crawl by moving one arm and the leg opposite that arm forward simultaneously. Keep your ribcage and spine neutral with each step. Move at a slow/moderate pace and focus on “driving” your knees to your chest. Avoid shifting your hips from side to side as you move by contracting your glutes and keeping your knees under your body as you crawl. Repeat for 2-4 sets of 10-20 yards. To increase the difficulty, crawl in a variety of directions. This will require greater core stabilization.

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