How To Do Bear Crawl

Chris Freytag demonstrating Bear Walks

The Bear Crawl is a strengthening, stabilizing and cardio exercise that involves nearly all your muscle groups including lower body, upper body and core. This dynamic exercise involves recruiting all three of these skillsets and muscle groups which, in turn, fires up your heart rate and burns tons of calories. Besides firing up your metabolism, this move is one of the most effective upper body moves around. The muscles in your chest, arms, shoulders, upper back and abdomen will be burning after you finish because your knees can’t touch the ground, so the pressure is constant on your upper body. Your legs work as they push you forward and, because they are the largest muscles on your body, this increases your heart rate adding the cardio element.

Learning how to do the Bear Crawl is a great way to engage the internal obliques and the transverse abdominus—the muscles in your core that help keep your belly pulled in tight and your pelvis and spine straight for proper posture. This is because the Bear Crawl requires control and stabilization, while moving! The movements will probably feel awkward at first, because they are not familiar, but stick with it! This exercise gets results.

The Bear Crawl is a great exercise to add as a warm up, cool down or as part of circuit training. If you’re looking for a way to add this exercise into a robust workout routine, check out our Functional Fitness Total Body Workout!

Here are the steps to performing the Bear Crawl:

A) Crouch down with hands in front of you shoulder width apart and feet behind you with hips up in the air and eyes forward.

B) Crawl forward starting with your right hand with your left foot following with the left hand and the right foot. Take four steps or more depending on space, then turn around and bear walk back.

Targets: glutes, core, chest

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