- Full Body
- Strengthens upper body.
- Strengthens torso and hips.
- Increases shoulder stabilization.
- Strengthens front of thighs.
The bear crawl provides both strength and conditioning benefits. The bear crawl strengthens the upper and lower-body. The bear crawl can be performed for distance to build anaerobic endurance. Agility, coordination, and speed are improved with the bear crawl.
- Get on both hands and knees.
- Lift your knees about an inch off the floor (but no higher!)
- Keeping your knees only an inch from the floor, crawl forward.
- Keep both knees inside your elbows, and prevent your hips from swaying side to side.
- Crawl for a specified distance.
- Rounding the back.
- Knees held too high above floor.
- Knees moving outside of elbows.
- Swaying the hips from side to side.