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Bear Crawl

Primal locomotion for total-body strength — builds functional power, coordination, and conditioning through quadrupedal movement

⚡ Quick Reference​

AspectDetails
Exercise TypeFull-Body, Locomotion, Conditioning
EquipmentNone (bodyweight)
Difficulty⭐ Beginner to Advanced
Primary MusclesCore, Shoulders, Quadriceps
Secondary MusclesHip Flexors, Glutes, Triceps, Upper Back
Movement PatternQuadrupedal Crawling, Anti-Rotation

Movement Summary​

Key Benefits​

  • Full-body functional strength and coordination
  • Core stability through anti-rotation and anti-extension
  • Shoulder strength and stability in loaded position
  • Hip mobility and coordination
  • Cardiovascular conditioning and work capacity
  • Develops contralateral coordination
  • Scalable for all fitness levels

Ideal For​

  • Functional fitness and athletic training
  • Core strengthening with dynamic movement
  • Warm-ups and movement preparation
  • Conditioning circuits and metabolic work

🎯 Setup​

Starting Position​

Quadrupedal Stance:

  • Begin on hands and knees (all-fours position)
  • Hands directly under shoulders, fingers spread wide
  • Knees under hips, hip-width apart
  • Spine neutral with natural curves maintained
  • Head in neutral position, eyes looking at floor 12-18 inches ahead

Hand Placement:

  • Palms flat on ground, full hand contact
  • Fingers spread wide pointing forward or slightly outward
  • Weight distributed through entire palm, emphasis on base of fingers
  • Active grip engaging forearm muscles
  • Hands approximately shoulder-width apart

Knee and Foot Position:

  • Knees bent at 90 degrees
  • Shins parallel to ground when knees lifted
  • Feet hip-width apart
  • Weight on balls of feet with heels lifted
  • Toes flexed and active

The Lift (Bear Position):

  • Maintain hand and foot position
  • Lift knees 1-3 inches off the ground
  • Keep back flat and parallel to floor
  • Hips at same height as shoulders (tabletop position)
  • Core braced to maintain position
  • Knees hover just off ground - minimal clearance

Body Alignment in Bear Position:

  • Horizontal torso parallel to ground
  • Neutral spine without excessive arch or rounding
  • Shoulders packed (blades pulled down and stable)
  • Hips level, no tilting or rotation
  • Head neutral as extension of spine
  • Body weight distributed equally between hands and feet

Core Engagement:

  • Pull belly button toward spine (transverse abdominis activation)
  • Maintain intra-abdominal pressure
  • Brace as if preparing for impact
  • Rib cage pulled down toward pelvis
  • Pelvic floor engaged
  • Breathing maintained despite core tension

Environmental Setup​

Surface Requirements:

  • Non-slip, stable flooring
  • Adequate traction for hands and feet
  • Yoga mat optional for knee/hand comfort
  • Clean surface free of debris
  • Adequate space for movement (10-20 feet of clear space)

Space Considerations:

  • Forward crawl: 10-20 feet minimum
  • Lateral crawl: 6-10 feet width
  • In place: Body length plus 2 feet all directions
  • Ceiling height: Standard room height adequate
  • Clear of obstacles and furniture

Footwear:

  • Barefoot optimal for foot activation and proprioception
  • Minimal shoes acceptable (flat sole, zero drop)
  • Avoid thick cushioned shoes (reduces stability)
  • Socks only on non-slip surfaces (injury risk otherwise)

🔄 Execution​

The Movement​

What's happening: Stable bear position ready to crawl

  1. Establish stable hover with knees 1-3 inches off ground
  2. Weight evenly distributed between hands and feet
  3. Core braced and ready to move
  4. Take a breath and prepare for first step

Feel: Full-body tension, ready to move

Backward Bear Crawl​

Technique Differences:

  • Same bear position setup
  • Move in reverse rather than forward
  • Right hand + left foot step backward simultaneously
  • Greater coordination challenge
  • Requires more shoulder stability
  • Cannot see where you're going - spatial awareness critical

Key Adjustments:

  • Shorter steps typically (4-8 inches)
  • Slower tempo initially
  • Check behind you before starting
  • More weight on hands during movement
  • Greater focus on maintaining knee height

Benefits:

  • Challenges coordination differently than forward
  • Emphasizes shoulder stability more
  • Develops spatial awareness and proprioception
  • Provides variation to prevent adaptation
  • Can reverse direction mid-set for continuous movement

Lateral Bear Crawl (Side-to-Side)​

Setup:

  • Same bear position
  • Face perpendicular to direction of travel
  • Hands and feet positioned for sideways movement

Execution:

  • Move right hand toward right, followed by right foot
  • Then left hand toward right, followed by left foot
  • Maintain low hover throughout
  • Keep shoulders and hips square (no rotation)
  • Can lead with either side

Benefits:

  • Lateral movement pattern (different from forward/backward)
  • Emphasizes lateral core stability
  • Challenges adductors and abductors
  • Greater oblique engagement
  • Useful for agility and multi-directional movement

In-Place Bear Hold​

Technique:

  • Assume bear position with knees hovering
  • Hold static position without movement
  • Focus on perfect form and stability
  • Maintain controlled breathing
  • Time-based hold (15-60+ seconds)

Purpose:

  • Builds isometric strength foundation
  • Teaches proper positioning before adding movement
  • Excellent for beginners or warm-up
  • Can be used as rest position during bear crawl sets
  • Develops mental toughness and body awareness

Progression:

  • Increase hold duration over time
  • Add single limb lifts (advance one hand or foot slightly)
  • Perform on unstable surface
  • Add external resistance (band or weight)

Common Execution Errors and Corrections​

Error 1: Hips Pike Up (Butt in Air)

  • What it looks like: Hips rise higher than shoulders
  • Why it happens: Weak core, tight hamstrings, fatigue, trying to make it easier
  • Correction: "Keep hips level with shoulders - imagine balancing a cup of water on your back"
  • Regression: Elevate hands on low step to reduce range requirement

Error 2: Hips Sag/Drop

  • What it looks like: Lower back arches excessively, belly toward floor
  • Why it happens: Core fatigue, weak abdominals, poor engagement
  • Correction: "Brace your core harder - pull belly button to spine"
  • Regression: Return to static hold to rebuild core strength

Error 3: Knees Too High Off Ground

  • What it looks like: Knees 6+ inches off ground, nearly straight legs
  • Why it happens: Misunderstanding of position, quad weakness, compensation
  • Correction: "Keep knees just barely off the ground - hover, don't squat"
  • Cue: "Knees hover like they're one inch above hot lava"

Error 4: Cross-Pattern Breaks Down (Same Side Hand and Foot)

  • What it looks like: Right hand + right foot moving together
  • Why it happens: Lack of coordination, moving too fast, mental fatigue
  • Correction: Slow down dramatically, practice pattern slowly
  • Drill: Practice marching in place from bear position before moving forward

Error 5: Excessive Rotation/Swaying

  • What it looks like: Hips twist side to side with each step
  • Why it happens: Weak obliques, wide steps, moving too fast
  • Correction: "Keep belt buckle facing floor - hips stay square"
  • Regression: Smaller steps, slower tempo, in-place bear hold

Error 6: Head Position Issues

  • What it looks like: Looking forward (neck extended) or down at hands (neck flexed)
  • Why it happens: Trying to see ahead, poor body awareness, neck tension
  • Correction: "Neutral neck - look at floor 12-18 inches ahead of hands"
  • Cue: "Keep neck as extension of your spine - long neck"

Set and Rep Schemes​

Distance-Based:

  • Beginner: 3 sets x 10 feet
  • Intermediate: 4 sets x 20 feet
  • Advanced: 5 sets x 40+ feet
  • Rest: 45-60 seconds between sets

Time-Based:

  • Beginner: 3 sets x 20 seconds
  • Intermediate: 4 sets x 30-45 seconds
  • Advanced: 5 sets x 60+ seconds
  • Rest: 30-45 seconds between sets

HIIT Protocol:

  • 30 seconds bear crawl : 30 seconds rest x 8 rounds
  • 40 seconds work : 20 seconds rest x 6 rounds
  • 20 seconds max effort : 10 seconds rest x 8 rounds (Tabata)

Combination Sets:

  • 20 feet forward + 20 feet backward = 1 set (3-5 sets)
  • 30 seconds forward + 30 seconds lateral each direction = 1 set
  • 10 feet forward + 10 mountain climbers + 10 feet backward (complex)

💪 Muscles Worked​

Muscle Activation Overview​

Primary Muscles​

Rectus Abdominis (Six-Pack Muscles)

  • Function: Anti-extension stabilization, prevents lumbar spine from sagging
  • Action: Isometric contraction to maintain neutral spine during movement
  • Engagement Level: Very High - constant activation throughout
  • Why It Works: Must resist gravity pulling torso toward ground in horizontal position

Transverse Abdominis (Deep Core)

  • Function: Core compression and spinal stabilization via intra-abdominal pressure
  • Action: Continuous contraction creating "corset" effect around spine
  • Engagement Level: Maximum - primary deep stabilizer
  • Why It Works: Provides foundation for all movement from quadrupedal position

Internal and External Obliques

  • Function: Anti-rotation stabilization, resist twisting forces
  • Action: Prevent hip and shoulder rotation during contralateral limb movement
  • Engagement Level: Very High - constantly resisting rotational forces
  • Why It Works: Each step creates potential for rotation that obliques must prevent

Anterior Deltoids (Front Shoulders)

  • Function: Shoulder flexion and stabilization under load
  • Action: Support body weight in horizontal position, control during hand movement
  • Engagement Level: Very High - significant weight bearing
  • Why It Works: Shoulders in flexed position bearing 40-50% of body weight

Quadriceps (Front Thigh Muscles)

  • Function: Knee extension and stabilization
  • Action: Keep knees hovering off ground against gravity
  • Engagement Level: High - continuous isometric and dynamic work
  • Why It Works: Must maintain bent-knee position while moving and supporting weight

Secondary Muscles​

Gluteus Maximus and Medius

  • Function: Hip extension, hip stabilization, preventing hip drop
  • Action: Keep hips level and stable during single-leg support phases
  • Engagement Level: Moderate to High
  • Why It Works: Each step requires single-leg stability on support side

Hip Flexors (Iliopsoas, Rectus Femoris)

  • Function: Hip flexion during leg advancement
  • Action: Lift and move leg forward/backward during crawling
  • Engagement Level: Moderate - dynamic movement
  • Why It Works: Repetitive hip flexion with control under load

Triceps Brachii

  • Function: Elbow extension and arm stabilization
  • Action: Maintain arm position and support body weight
  • Engagement Level: Moderate
  • Why It Works: Arms in extended position bearing significant load

Serratus Anterior

  • Function: Scapular protraction and stabilization
  • Action: Keep shoulder blades stable and spread against rib cage
  • Engagement Level: High
  • Why It Works: Prevents scapular winging during weight-bearing and movement

Rhomboids and Middle Trapezius

  • Function: Scapular retraction and stabilization
  • Action: Maintain shoulder blade position, prevent excessive protraction
  • Engagement Level: Moderate to High
  • Why It Works: Balance serratus anterior to keep scapulae optimally positioned

Erector Spinae (Lower Back)

  • Function: Spinal extension and anti-flexion
  • Action: Maintain neutral spine position, prevent rounding
  • Engagement Level: Moderate
  • Why It Works: Work with abs to keep spine in neutral against varied forces

Latissimus Dorsi (Lats)

  • Function: Shoulder stability and trunk control
  • Action: Assist in stabilizing shoulder girdle and trunk
  • Engagement Level: Low to Moderate
  • Why It Works: Contribute to overall trunk stability in horizontal position

Adductors (Inner Thigh)

  • Function: Hip stabilization, prevent leg from splaying outward
  • Action: Keep legs in proper alignment during movement
  • Engagement Level: Low to Moderate
  • Why It Works: Maintain hip-width stance throughout movement

Gastrocnemius and Soleus (Calves)

  • Function: Ankle stabilization, maintain dorsiflexion
  • Action: Keep weight on balls of feet, control foot position
  • Engagement Level: Low to Moderate
  • Why It Works: Constant activation to maintain foot position with heels elevated

Coordination and Neural Benefits​

Contralateral Coordination:

  • Opposite limbs working together (right hand + left foot)
  • Develops cross-body neural pathways
  • Improves overall coordination and motor control
  • Mimics natural human gait patterns
  • Enhances athletic performance and movement efficiency

Proprioception and Body Awareness:

  • Heightened awareness of body position in space
  • Develops kinesthetic sense
  • Improves balance and spatial orientation
  • Enhances mind-muscle connection
  • Carries over to other exercises and daily activities

Core Integration:

  • All core muscles working synergistically
  • True functional core training (not isolated movements)
  • Develops core strength that transfers to real-world activities
  • Improves posture and spinal health
  • Builds foundation for advanced movement patterns

Cardiovascular and Metabolic Demand​

Heart Rate Response:

  • Moderate to high elevation depending on intensity
  • Can reach 70-85% of max heart rate with intense crawling
  • Sustained elevation builds cardiovascular endurance
  • Lower heart rate than pure cardio like running (more strength component)

Energy Systems:

  • Glycolytic system primary for 30-90 second efforts
  • Oxidative system engaged for longer duration crawls
  • Significant muscular endurance component
  • Effective for building work capacity

Caloric Expenditure:

  • Moderate: 6-9 calories per minute at steady pace
  • High: 10-15+ calories per minute at maximal effort
  • Full-body engagement increases metabolic demand
  • EPOC (afterburn effect) from muscular engagement

⚠️ Common Mistakes​

1. Hips Too High (Pike Position)​

The Problem:

  • Hips elevated significantly above shoulder level
  • Creates inverted V-shape with body
  • Reduces core engagement and exercise effectiveness
  • Often makes exercise easier (compensation pattern)

Why It Happens:

  • Weak core unable to maintain horizontal position
  • Tight hamstrings limiting hip position
  • Misunderstanding of proper form
  • Fatigue leading to compensation
  • Trying to reduce quad engagement

The Fix:

  • Focus on "tabletop" position - hips level with shoulders
  • Strengthen core with planks and holds first
  • Work on hamstring flexibility separately
  • Film yourself from side to check position
  • Use mirror for real-time feedback
  • Reduce distance/time to maintain proper form

Coaching Cue: "Keep your back flat like a table - imagine balancing a cup of coffee on your lower back without spilling."

2. Hips Sagging/Excessive Lumbar Extension​

The Problem:

  • Lower back arches excessively
  • Belly drops toward floor
  • Creates stress on lumbar spine
  • Indicates core weakness or poor engagement

Why It Happens:

  • Insufficient core strength or engagement
  • Anterior pelvic tilt tendency
  • Weak glutes unable to support hip position
  • Moving too fast before mastering position
  • Fatigue accumulation during set

The Fix:

  • Stronger core engagement - "pull belly button to spine"
  • Posterior pelvic tilt emphasis - "tuck tailbone slightly"
  • Shorter sets with focus on form
  • Build static hold capacity first
  • Glute activation exercises
  • Reduce speed to control position better

Coaching Cue: "Brace your core like someone's about to punch your stomach - don't let your belly sag toward the floor."

3. Knees Too High Off Ground​

The Problem:

  • Knees rising 6+ inches off ground
  • Approaching more of a squat than bear crawl
  • Changes exercise significantly - reduces challenge
  • Easier but less effective for intended goals

Why It Happens:

  • Misunderstanding of proper knee height
  • Quad weakness making low position difficult
  • Trying to move faster
  • Balance issues with low position
  • Never received proper instruction

The Fix:

  • Emphasize "hover" concept - barely off ground
  • 1-3 inches maximum knee clearance
  • Practice static holds at proper height
  • Build quad strength and endurance
  • Use "hot lava" cue - knees hovering just above dangerous surface

Coaching Cue: "Your knees should hover just one inch off the ground - like they're floating above hot lava. Any higher and you'll get burned!"

4. Losing Contralateral Pattern​

The Problem:

  • Same-side hand and foot moving together (right hand + right foot)
  • Both hands or both feet moving simultaneously
  • Breaks down natural movement pattern
  • Reduces coordination benefits

Why It Happens:

  • Lack of coordination or body awareness
  • Moving too fast before pattern is established
  • Mental fatigue breaking down motor control
  • Never practiced pattern slowly
  • Complex neurological coordination not yet developed

The Fix:

  • Slow down dramatically - practice pattern at slow motion
  • Say pattern out loud: "Right hand, left foot. Left hand, right foot."
  • Practice in-place marching from bear position
  • Film yourself to see actual pattern
  • Break down into individual movements before combining
  • Use visual markers for hand and foot placement

Coaching Cue: "Opposite hand and foot together - right hand with left foot, just like walking normally."

5. Excessive Hip/Shoulder Rotation​

The Problem:

  • Hips twist or rotate with each step
  • Shoulders rock side to side excessively
  • Body swaying rather than stable
  • Reduces anti-rotation benefit

Why It Happens:

  • Weak obliques unable to resist rotation
  • Steps too large creating instability
  • Moving too fast to maintain control
  • Unequal weight distribution
  • Poor core engagement

The Fix:

  • Keep hips and shoulders square to ground
  • Smaller, more controlled steps
  • Stronger oblique engagement
  • Focus on keeping "belt buckle facing floor"
  • Slow tempo to rebuild control
  • Practice static holds to establish stability

Coaching Cue: "Keep your torso like a board - no twisting or rotating. Move your limbs, but keep your core still."

6. Holding Breath​

The Problem:

  • Breathing stops during movement
  • Creates excessive pressure and tension
  • Reduces endurance and performance
  • Can cause dizziness or blood pressure spikes

Why It Happens:

  • Confusion about core bracing vs. breathing
  • Intense concentration on movement
  • Natural tendency during difficult tasks
  • Moving too fast to coordinate breathing
  • Lack of awareness

The Fix:

  • Practice breathing during static holds first
  • Conscious rhythmic breathing matching steps
  • Exhale with each step or every other step
  • "Breathe behind the brace" - maintain core tension while breathing
  • Reduce intensity to allow proper breathing
  • Nasal breathing for better core stability

Coaching Cue: "Keep breathing! You can brace your core and breathe at the same time - short, rhythmic breaths matching your movement."

7. Hands Too Far Forward​

The Problem:

  • Hands reaching far forward with each step
  • Shoulders moving beyond hand position
  • Creates instability and reduces control
  • Often indicates moving too fast

Why It Happens:

  • Trying to cover distance quickly
  • Misunderstanding of step size
  • Poor shoulder stability
  • Rushing the movement

The Fix:

  • Smaller steps - 6-12 inches maximum
  • Hand should land under or slightly forward of shoulder
  • Focus on controlled placement rather than speed
  • Quality over quantity - distance will come

Coaching Cue: "Small steps - don't reach too far forward. Your hand should land roughly under your shoulder."

8. Looking Too Far Forward​

The Problem:

  • Head lifted with eyes looking forward
  • Neck hyperextended
  • Creates neck strain
  • Disrupts neutral spine alignment

Why It Happens:

  • Want to see where they're going
  • Lack of spatial awareness
  • Poor understanding of head position
  • Habit from other activities

The Fix:

  • Look at ground 12-18 inches ahead of hands
  • Neck remains neutral as extension of spine
  • Build spatial awareness and trust
  • For backward crawl, check behind before starting, then rely on feel

Coaching Cue: "Keep your neck long and neutral - look at the floor about a foot in front of your hands, not straight ahead."

🔀 Variations​

Beginner Variations (Easier)​

1. Hands Elevated Bear Crawl

  • Setup: Hands on low box, bench, or step (6-12 inches high)
  • Benefit: Reduces weight on upper body, easier core demand
  • Progression: Lower surface height as strength improves
  • Best For: Complete beginners, those with wrist issues
  • Key Difference: More upright torso angle reduces intensity

2. Slow-Motion Bear Hold

  • Setup: Standard bear position
  • Execution: Hold static position for time (20-60 seconds)
  • Benefit: Builds foundational strength and position awareness
  • Progression: Increase hold time, then add small limb lifts
  • Best For: Learning proper position before adding movement
  • Key Difference: No locomotion, pure isometric strength

3. Knees on Ground Crawl (Baby Crawl)

  • Setup: Traditional hands and knees position
  • Execution: Crawl with knees remaining on ground
  • Benefit: Teaches contralateral pattern without strength demand
  • Progression: Lift knees 1 inch, gradually increasing height
  • Best For: Coordination development, severe beginners
  • Key Difference: Knees contact ground, much easier

4. Bear Walk (Bent Legs, Hips High)

  • Setup: Hands and feet position with hips elevated
  • Execution: Walk on hands and feet with nearly straight legs
  • Benefit: Easier core position, hamstring stretch
  • Progression: Lower hips toward parallel position
  • Best For: Warm-up, dynamic stretching, teaching movement pattern
  • Key Difference: More pike position, less core challenge

5. Wall-Supported Bear Position

  • Setup: Feet against wall for support
  • Execution: Hold bear position or crawl forward/backward near wall
  • Benefit: Reduced balance challenge, assistance available
  • Progression: Move away from wall gradually
  • Best For: Building confidence, balance issues
  • Key Difference: External support reduces difficulty

Intermediate Variations (Standard to Moderate Difficulty)​

6. Bear Crawl with Pause

  • Setup: Standard bear position
  • Execution: Take step, pause 1-2 seconds, repeat
  • Benefit: Emphasizes stability and control in single-leg positions
  • Progression: Longer pauses or lift opposite limbs higher
  • Best For: Building stability, teaching control
  • Key Difference: Pauses increase time under tension and control requirement

7. Backward Bear Crawl

  • Setup: Standard bear position
  • Execution: Crawl in reverse direction
  • Benefit: Different coordination pattern, increased difficulty
  • Progression: Increase speed or distance
  • Best For: Variety, shoulder emphasis, spatial awareness
  • Key Difference: Reverse direction challenges nervous system differently

8. Lateral Bear Crawl

  • Setup: Face perpendicular to direction of travel
  • Execution: Sidestep while maintaining bear position
  • Benefit: Lateral movement pattern, different muscle emphasis
  • Progression: Increase speed, add resistance
  • Best For: Multi-directional movement, sports training
  • Key Difference: Lateral plane vs. sagittal plane

9. Bear Crawl with Shoulder Tap

  • Setup: Standard bear position
  • Execution: Crawl, pause, tap opposite shoulder, continue
  • Benefit: Additional anti-rotation challenge
  • Progression: Faster taps or tap during movement (no pause)
  • Best For: Core stability, variety
  • Key Difference: Adds rotational challenge and tripod stability requirement

10. Circle Bear Crawl

  • Setup: Standard bear position
  • Execution: Crawl in circular pattern, clockwise then counterclockwise
  • Benefit: Asymmetrical loading, coordination challenge
  • Progression: Smaller circles or faster movement
  • Best For: Coordination, variety, space-constrained training
  • Key Difference: Curved path creates unique stability demands

Advanced Variations (Harder)​

11. Single-Leg Bear Crawl

  • Setup: Standard bear position, lift one leg
  • Execution: Crawl on two hands and one foot (one leg elevated throughout)
  • Benefit: Extreme unilateral challenge, core and glute strength
  • Progression: Longer distances or faster tempo
  • Best For: Advanced athletes, unilateral strength
  • Key Difference: Removes one support point for extreme difficulty

12. Bear Crawl with Weight

  • Setup: Wear weighted vest or have partner place weight on back
  • Execution: Standard bear crawl with added resistance
  • Benefit: Increased strength demand, progressive overload
  • Progression: Heavier weight or longer duration
  • Best For: Strength athletes, building maximal strength
  • Key Difference: External load significantly increases difficulty

13. Bear Crawl to Beast Position (Get-Up)

  • Setup: Standard bear position
  • Execution: Crawl, stand up to two feet, return to bear, continue
  • Benefit: Dynamic full-body movement, functional pattern
  • Progression: Faster transitions or add jump at top
  • Best For: Functional training, athletic conditioning
  • Key Difference: Adds vertical movement component

14. Traveling Bear with Push-Up

  • Setup: Standard bear position
  • Execution: 3-5 steps, drop to push-up, back to bear, continue
  • Benefit: Combines crawling with upper body strength
  • Progression: More push-ups or harder push-up variation
  • Best For: Full-body conditioning, work capacity
  • Key Difference: Adds push-up component for upper body emphasis

15. Bear Crawl Sprint

  • Setup: Standard bear position
  • Execution: Maximum speed bear crawl for distance or time
  • Benefit: Extreme cardiovascular demand, power development
  • Progression: Longer distances or repeated sprints
  • Best For: Conditioning, athletic training, testing
  • Key Difference: Maximum intensity challenges form maintenance

16. Bear Crawl on Slippery Surface (Slide Board)

  • Setup: Bear position on sliding surface with discs under hands/feet
  • Execution: Crawl while sliding rather than stepping
  • Benefit: Increased core demand from instability
  • Progression: Faster movement or decline surface
  • Best For: Advanced core training, variety
  • Key Difference: Constant tension from sliding motion

17. Partner Resisted Bear Crawl

  • Setup: Partner holds resistance band around waist
  • Execution: Bear crawl against resistance
  • Benefit: Increased strength demand, measurable resistance
  • Progression: Stronger band or more resistance
  • Best For: Strength development, partner training
  • Key Difference: External resistance creates different loading

18. Bear Crawl on Unstable Surface

  • Setup: Bear position with hands on medicine balls or BOSU
  • Execution: Standard bear crawl with unstable points of contact
  • Benefit: Extreme stability challenge, proprioception
  • Progression: Smaller balls or more unstable surface
  • Best For: Advanced athletes, rehabilitation (with supervision)
  • Key Difference: Instability dramatically increases difficulty

Sport-Specific and Functional Variations​

19. Bear Crawl Relay/Race

  • Setup: Mark distance for racing
  • Execution: Race format against others or clock
  • Benefit: Competition element, motivation, intensity
  • Best For: Group training, testing, athletic programs
  • Key Difference: Competitive element may compromise form

20. Bear Crawl Complex

  • Setup: Combine bear crawl with other movements
  • Execution: Example: Bear crawl 20ft + 10 push-ups + bear crawl back
  • Benefit: Varied stimulus, work capacity, prevents boredom
  • Best For: Conditioning circuits, comprehensive training
  • Key Difference: Integration with other movements

📊 Programming​

Training Goals and Protocols​

1. Core Strength and Stability

  • Protocol: 3-4 sets x 30-45 seconds at slow tempo
  • Intensity: Controlled pace with perfect form
  • Frequency: 3-4 times per week
  • Progression: Increase duration, then add variations (single-leg, weight)
  • Rest: 45-60 seconds between sets
  • Focus: Quality of position, minimal rotation, stable hips

2. Cardiovascular Conditioning

  • Protocol: 4-6 sets x 40-60 seconds at moderate to high intensity
  • Intensity: Elevated heart rate, challenging but sustainable pace
  • Frequency: 2-4 times per week
  • Progression: Increase duration, reduce rest, increase intensity
  • Rest: 30-45 seconds between sets
  • Focus: Maintaining form while elevating heart rate

3. Work Capacity and Endurance

  • Protocol: 2-3 sets x 90-120 seconds at steady pace
  • Intensity: Moderate, sustainable for full duration
  • Frequency: 2-3 times per week
  • Progression: Increase duration, add weight, harder variations
  • Rest: 60-90 seconds between sets
  • Focus: Consistency throughout set, mental toughness

4. Athletic Conditioning

  • Protocol: HIIT intervals - 20-30 sec max effort : 30-40 sec rest x 6-10 rounds
  • Intensity: Maximum sustainable effort during work periods
  • Frequency: 2-3 times per week (not consecutive days)
  • Progression: Increase work time, decrease rest, more rounds
  • Rest: As prescribed in protocol
  • Focus: Power output, speed while maintaining form

5. Warm-Up and Movement Prep

  • Protocol: 2 sets x 20-30 seconds at easy pace
  • Intensity: 50-60% effort, focus on movement quality
  • Frequency: Daily or before every workout
  • Progression: Gradually increase intensity within warm-up
  • Rest: Minimal (transition to next warm-up movement)
  • Focus: Joint mobility, neural activation, movement preparation

Sample Workout Integrations​

Example 1: Full-Body Conditioning Circuit

3 Rounds for Time:
- Bear Crawl 40 feet
- 15 Push-Ups
- 20 Goblet Squats
- Bear Crawl 40 feet backward
- 15 Dumbbell Rows (each arm)
Rest 90 seconds between rounds

Example 2: Core-Focused Workout

4 Rounds:
- Bear Crawl 30 seconds
- Plank Hold 30 seconds
- Mountain Climbers 30 seconds
- Side Plank 20 seconds each side
- Rest 45 seconds
Total: ~20 minutes

Example 3: HIIT Conditioning

Tabata Protocol (20 sec work : 10 sec rest):
Rounds 1-2: Bear Crawl Forward
Rounds 3-4: Bear Crawl Backward
Rounds 5-6: Lateral Bear Crawl Right
Rounds 7-8: Lateral Bear Crawl Left
Rest 2 minutes, repeat 2-3 times

Example 4: Athletic Warm-Up

Dynamic Warm-Up Sequence:
1. Bear Crawl Forward 20 feet
2. Bear Walk (hips high) 20 feet
3. Inchworms x 5
4. Bear Crawl Backward 20 feet
5. Lateral Bear Crawl 10 feet each direction
6. Jumping Jacks x 20
Ready for training

Example 5: Strength/Power Complex

5 Rounds:
- Barbell Front Squat x 5
- Bear Crawl 30 feet
- Box Jumps x 8
- Rest 2 minutes
Focus: Power and work capacity

Periodization Example (8-Week Program)​

Weeks 1-2: Foundation

  • Static bear holds: 3 x 30-45 seconds
  • Slow bear crawl: 3 x 20 seconds forward
  • Focus: Perfect position and pattern
  • Frequency: 3x per week

Weeks 3-4: Building Volume

  • Bear crawl: 4 x 30 seconds (forward and backward)
  • Moderate tempo
  • Add lateral crawl: 2 x 20 seconds each direction
  • Frequency: 3-4x per week

Weeks 5-6: Increasing Intensity

  • Bear crawl: 4 x 45 seconds at faster tempo
  • Add variations (shoulder taps, pauses)
  • HIIT intervals: 30:30 x 6 rounds
  • Frequency: 4x per week

Weeks 7-8: Peak Complexity

  • Advanced variations (single-leg, weighted)
  • Longer duration: 3 x 90 seconds
  • Sprint intervals: 20 sec max : 40 sec rest x 8
  • Frequency: 4-5x per week

Week 9: Deload/Recovery

  • Return to moderate intensity and volume
  • 3 x 30 seconds at comfortable pace
  • Focus on perfect form
  • Frequency: 2-3x per week

Training Frequency Guidelines​

Beginners:

  • 2-3 sessions per week
  • 48 hours recovery between sessions
  • Focus on short duration, perfect form
  • Total volume: 2-4 minutes per session

Intermediate:

  • 3-4 sessions per week
  • Can train on consecutive days with varying intensity
  • Mix of steady-state and interval work
  • Total volume: 4-8 minutes per session

Advanced:

  • 4-6 sessions per week
  • Daily training possible with proper programming
  • High-intensity intervals and complex variations
  • Total volume: 8-15+ minutes per session

Recovery Recommendations​

Between Sets:

  • Light walking or standing
  • Deep breathing to reduce heart rate
  • Shake out hands and wrists
  • Gentle neck and shoulder rolls
  • Hydrate as needed

Between Sessions:

  • Hip flexor and quadriceps stretching
  • Wrist mobility and stretching
  • Shoulder mobility work
  • Foam rolling for quads, hip flexors, upper back
  • Adequate sleep (7-9 hours)

Signs of Overtraining:

  • Persistent wrist or shoulder pain
  • Inability to maintain proper position
  • Significant speed/endurance regression
  • Mental fatigue or lack of motivation
  • Excessive muscle soreness lasting 3+ days

🔄 Alternatives & Progressions​

Easier Alternatives (Regressions)​

1. Quadruped Position (Hands and Knees)

  • Why: Teaches basic position without strength demand
  • Difference: Knees remain on ground throughout
  • Progression: Lift knees 1 inch, gradually increase height
  • Best For: Complete beginners, learning contralateral pattern

2. Plank Hold (Static)

  • Why: Builds core strength needed for bear crawl
  • Difference: High plank vs. low hover, no locomotion
  • Progression: Add single limb lifts, then transition to bear hold
  • Duration: 30-60 second holds

3. Bird Dogs

  • Why: Develops contralateral coordination from easier position
  • Difference: Quadruped with knees down, one arm/leg extended
  • Progression: Increase speed, add movement, progress to bear
  • Reps: 10-12 per side

4. Dead Bugs

  • Why: Core anti-extension work from safest position (supine)
  • Difference: On back vs. quadrupedal, no weight bearing
  • Progression: Increase difficulty then transfer to bear holds
  • Reps: 12-15 per side

5. Table Top Rocks

  • Why: Movement from hands and knees without strength demand
  • Difference: Knees on ground, rocking motion vs. crawling
  • Progression: Lift knees slightly, then begin crawling
  • Reps: 15-20 rocks

Similar Difficulty Alternatives​

6. Leopard Crawl (Elbows and Knees)

  • Why: Similar pattern but on elbows instead of hands
  • Difference: Lower position, different arm angle
  • Best For: Military/tactical training, variety
  • Note: Actually harder in some ways due to lower position

7. Crab Walk

  • Why: Quadrupedal movement pattern from supine position
  • Difference: Face up vs. down, emphasizes different muscles
  • Best For: Posterior chain emphasis, variety
  • Muscles: More glutes, hamstrings, triceps

8. Gorilla Walk

  • Why: Similar quadrupedal movement with different mechanics
  • Difference: More upright, hands and feet position
  • Best For: Hip mobility, different pattern
  • Note: Often used in warm-ups and movement flows

9. Crawling in Patterns (Square, Figure-8)

  • Why: Same exercise, different movement patterns
  • Difference: Direction changes, spatial awareness
  • Best For: Coordination, variety, small spaces
  • Benefit: Multi-directional movement challenges

10. Kickthrough Position Holds

  • Why: Bear position with rotation element
  • Difference: Adds leg threading and rotation
  • Best For: Advanced movement practice, mobility
  • Note: More complex coordination requirement

Harder Progressions​

11. Weighted Bear Crawl

  • How: Weighted vest, plate on back, or band resistance
  • Weight: Start with 5-10% body weight, progress to 20%+
  • Benefit: Progressive overload for strength development
  • Progression: Gradually increase weight over weeks/months

12. Single-Arm or Single-Leg Bear Crawl

  • How: Remove one limb from pattern (three-point contact)
  • Benefit: Extreme unilateral strength and stability
  • Progression: Longer distances or add weight
  • Difficulty: Significantly harder, advanced athletes only

13. Bear Crawl to Stand Combination

  • How: Crawl, stand explosively, return, repeat
  • Benefit: Dynamic full-body movement, power development
  • Progression: Add jump at top or increase speed
  • Best For: Functional training, athletic performance

14. Suspended Bear Crawl (TRX Feet)

  • How: Feet in suspension trainer straps, hands on ground
  • Benefit: Extreme core stability requirement
  • Progression: Lower body angle, increase duration
  • Difficulty: Elite level exercise

15. Bear Crawl Hill Sprints

  • How: Bear crawl up incline at maximum speed
  • Benefit: Power, strength, conditioning combined
  • Progression: Steeper hills or longer distances
  • Best For: Advanced conditioning, athletic training

Exercise Combinations and Flows​

16. Bear Crawl + Burpee Flow

  • Sequence: Bear crawl 10 feet → burpee → bear crawl 10 feet → burpee
  • Duration: 60 seconds continuous
  • Benefit: Maximum conditioning and work capacity

17. Animal Movement Flow

  • Sequence: Bear crawl → Crab walk → Frog jumps → Inchworm
  • Distance: 10 feet each movement, continuous loop
  • Benefit: Movement variety, full-body conditioning, fun

18. Bear Crawl to Mountain Climber Complex

  • Sequence: Bear crawl 20 feet → Mountain climbers 20 seconds → repeat
  • Rounds: 4-6 rounds
  • Benefit: Complementary movement patterns, varied stimulus

19. Bear to Beast Flow

  • Sequence: Bear crawl → Beast pose hold → Bear crawl
  • Duration: Alternate 20 seconds each for 2-3 minutes
  • Benefit: Dynamic and static core work combined

20. Crawl Medley

  • Sequence: Forward 20ft → Backward 20ft → Lateral 10ft each direction
  • Rounds: 3-5 complete medleys
  • Benefit: Multi-directional training, complete development

🛡️ Safety & Contraindications​

Absolute Contraindications (Avoid Completely)​

1. Acute Wrist Injuries

  • Recent fractures, severe sprains, or surgery
  • Active wrist pain or inflammation
  • Carpal tunnel syndrome with acute symptoms
  • Alternative: Wait for medical clearance; focus on non-weight-bearing core work

2. Severe Shoulder Pathology

  • Rotator cuff tears requiring surgery
  • Acute shoulder impingement with pain
  • Recent shoulder dislocation or surgery
  • Alternative: Rehabilitation exercises until cleared; supine core work

3. Acute Lower Back Injury

  • Herniated disc with neurological symptoms
  • Acute lumbar strain or spasm
  • Sciatica with radiating pain
  • Alternative: Dead bugs, bird dogs, gentle core stabilization when cleared

4. Late-Stage Pregnancy (Third Trimester)

  • Risk from prone position
  • Abdominal pressure concerns
  • Balance changes increasing fall risk
  • Alternative: Standing core work, modified side planks, prenatal-specific exercises

5. Uncontrolled Hypertension

  • Blood pressure consistently above 180/110
  • New blood pressure medication not yet stabilized
  • History of cardiovascular events without clearance
  • Alternative: Low-intensity steady-state cardio until controlled

Relative Contraindications (Modify with Caution)​

6. Chronic Wrist Issues

  • Issue: Wrist discomfort or weakness (not acute)
  • Modification: Use fists instead of palms, parallettes, or elevated surface
  • Caution: Monitor for increased pain; stop if worsening
  • When to Stop: Pain increases during or persists 24+ hours after

7. Knee Pain or Issues

  • Issue: Patellofemoral pain, meniscus issues, arthritis
  • Modification: Use padding under knees if touching down; ensure minimal knee height
  • Caution: Should be pain-free in bear position; stop if knee pain develops
  • When to Stop: Any sharp knee pain or swelling after exercise

8. Lower Back Sensitivity

  • Issue: History of back issues but currently managed
  • Modification: Hands elevated, slower tempo, shorter duration, perfect form emphasis
  • Caution: Stop immediately if any back pain develops
  • When to Stop: Sharp pain, radiating pain, or pain lasting beyond session

9. Hip Impingement or Labral Issues

  • Issue: Hip pain in flexed positions
  • Modification: Reduced range bear crawl, higher hip position
  • Caution: Should be pain-free; stop if hip pain develops
  • When to Stop: Pinching sensation, groin pain, or catching feeling

10. Diastasis Recti

  • Issue: Abdominal separation (post-pregnancy or other)
  • Modification: Very elevated position or avoid; work with pelvic floor PT
  • Caution: Check for doming or bulging of abdomen
  • When to Stop: Any bulging or pain; seek specialist guidance

11. Shoulder Impingement (Mild)

  • Issue: Discomfort but not acute pain
  • Modification: Wider hand placement, elevated hands, shorter duration
  • Caution: Ensure proper shoulder mechanics throughout
  • When to Stop: Pain radiating down arm or into neck

12. Obesity or Significant Overweight

  • Issue: Excessive load on joints and core
  • Modification: Hands elevated significantly, very short durations, build gradually
  • Caution: Ensure joints can handle load; prioritize weight loss alongside training
  • When to Stop: Joint pain develops or excessive fatigue

Injury Prevention Strategies​

Wrist Protection:

  • Thorough wrist warm-up: circles, flexion/extension, rotations
  • Full palm contact, not just heel of hand
  • Consider wrist wraps for additional support
  • Use fists or parallettes if discomfort develops
  • Progress gradually - don't jump to advanced variations
  • Ice wrists if soreness develops

Shoulder Safety:

  • Adequate shoulder warm-up and mobility work
  • Maintain active shoulder blade positioning
  • Don't let chest collapse toward floor
  • Build shoulder strength with planks and holds first
  • Stop if shoulder pain develops
  • Balance with pulling exercises (rows, pull-ups)

Lower Back Protection:

  • Master plank hold (60+ seconds) before bear crawling
  • Strong core engagement throughout movement
  • Neutral spine - no excessive arch or rounding
  • Stop when form deteriorates from fatigue
  • Build duration gradually over weeks
  • Balance with hip extensor strengthening

Knee Safety:

  • Proper warm-up including knee circles and leg swings
  • Minimal knee clearance (don't go too high)
  • Use padding if knees touch down
  • Stop if knee pain develops
  • Build quad strength separately if weak
  • Ensure proper tracking (knees aligned with toes)

Hip Protection:

  • Hip mobility work before and after crawling
  • Don't force range beyond current capability
  • Balance with hip flexor stretching
  • Strengthen glutes to support hips
  • Progress gradually from static to dynamic

General Injury Prevention:

  • Always warm up adequately (5-10 minutes minimum)
  • Progress gradually - don't rush to advanced variations
  • Listen to your body - rest when needed
  • Maintain proper form - stop when form breaks down
  • Allow adequate recovery between sessions
  • Balance with strength training and mobility work
  • Stay hydrated and well-nourished

Warning Signs to Stop Immediately​

Stop and Rest:

  • Muscle cramping or excessive fatigue
  • Form breakdown despite conscious effort
  • Dizziness or lightheadedness
  • Excessive shortness of breath
  • Nausea

Stop and Evaluate:

  • Sharp pain in any joint
  • Lower back pain or discomfort
  • Numbness or tingling anywhere
  • Muscle strain feeling (pulling sensation)
  • Coordination loss or stumbling

Stop and Seek Medical Attention:

  • Severe sharp pain anywhere
  • Chest pain or pressure
  • Inability to bear weight on limb
  • Joint gives out or feels unstable
  • Severe dizziness or near-fainting
  • Radiating pain down arms or legs

Special Population Considerations​

Beginners:

  • Start with static holds before adding movement
  • Very short duration initially (15-20 seconds)
  • Perfect form emphasis over distance/time
  • Elevated hands recommended to start
  • Longer rest periods between sets
  • Expect next-day muscle soreness (normal)

Older Adults (65+):

  • Medical clearance recommended
  • Hands elevated on stable surface
  • Very controlled tempo
  • Shorter distances/durations
  • Emphasis on coordination and balance
  • May need assistance standing up after

Post-Injury/Rehabilitation:

  • Physical therapist guidance recommended
  • Start with easiest variations
  • Very gradual progression over months
  • Monitor for return of symptoms
  • May need specific modifications for injury
  • Patience with recovery timeline

Athletes:

  • Can progress quickly to advanced variations
  • Integrate into sport-specific training
  • Use for warm-up and conditioning
  • Monitor for overuse with high volume training
  • Balance with recovery modalities
  • Periodize intensity with competition schedule

Overweight/Obese:

  • Significantly elevated hands to start
  • Very short durations building gradually
  • Focus on consistency over intensity
  • Celebrate progress in duration/form
  • May need longer recovery periods
  • Patience as strength develops

Surface and Equipment Safety​

Surface Selection:

  • Firm, non-slip surface essential
  • Yoga mat can provide traction and comfort
  • Avoid surfaces that are too soft (unstable)
  • Clean, dry surface free of debris
  • Adequate space without obstacles
  • Good lighting for body awareness

Optional Equipment Safety:

  • Wrist wraps: Not too tight, proper application
  • Knee pads: If knees touch down, use thin pads
  • Parallettes: Stable and appropriately sized
  • Weighted vest: Proper fit, not too heavy to start
  • Resistance bands: Secure attachment, appropriate resistance
  • Medicine balls: Stable, proper size for hand placement

🦴 Joints Involved​

Primary Joints​

1. Wrist Joints (Radiocarpal and Intercarpal)

Anatomical Structure:

  • Complex of radiocarpal and intercarpal joints
  • Allows flexion, extension, and circumduction
  • Supported by numerous ligaments
  • Multiple small bones working together

Movement in Bear Crawl:

  • Position: Extended (dorsiflexed) 20-40 degrees
  • Action: Isometric hold bearing 30-40% of body weight
  • Challenge: Sustained load in extended position
  • Secondary: Minimal deviation as hand moves and plants

Muscles Acting:

  • Extensors: Extensor carpi radialis (longus/brevis), extensor carpi ulnaris
  • Flexors: Flexor carpi radialis, flexor carpi ulnaris (stabilizing)
  • Grip: Intrinsic hand muscles, flexor digitorum

Common Issues:

  • Wrist strain from excessive extension
  • Carpal tunnel irritation from sustained pressure
  • Joint pain from extended time under load
  • Weakness in wrist extensors

Protection:

  • Full palm contact to distribute load
  • Fingers spread wide
  • Adequate warm-up including wrist mobility
  • Consider parallettes or fists if pain develops
  • Build wrist strength progressively

2. Shoulder Joints (Glenohumeral)

Anatomical Structure:

  • Ball-and-socket joint (most mobile in body)
  • Humeral head articulating with glenoid fossa
  • Relies on muscular stability (limited bony stability)
  • Surrounded by rotator cuff muscles

Movement in Bear Crawl:

  • Position: Approximately 90 degrees flexion
  • Action: Isometric stabilization during hold; dynamic during hand movement
  • Load: Bearing 30-40% of body weight
  • Movement: Controlled reach and plant with each step

Muscles Acting:

  • Prime movers: Anterior deltoid, pectoralis major (stabilizing)
  • Rotator cuff: All four muscles for stability
  • Scapular stabilizers: Serratus anterior, trapezius, rhomboids

Common Issues:

  • Anterior shoulder impingement
  • Rotator cuff strain from insufficient strength
  • Shoulder fatigue from sustained loading
  • Instability in hypermobile individuals

Protection:

  • Maintain active shoulder blade position
  • Push floor away (scapular protraction)
  • Build shoulder strength with planks first
  • Adequate warm-up
  • Stop if sharp pain develops

3. Elbow Joints (Humeroulnar and Humeroradial)

Anatomical Structure:

  • Hinge joint allowing flexion and extension
  • Humerus articulating with ulna and radius
  • Stable joint with strong ligaments
  • Some pronation/supination from radioulnar joint

Movement in Bear Crawl:

  • Position: Nearly full extension (slight microbend acceptable)
  • Action: Isometric hold maintaining straight arms
  • Load: Supporting portion of body weight
  • Note: Should not actively flex/extend during movement

Muscles Acting:

  • Extensors: Triceps brachii (primary), anconeus
  • Stabilizers: Biceps, brachialis (preventing flexion)
  • Forearm: Pronators maintaining arm position

Common Issues:

  • Hyperextension in hypermobile individuals
  • Elbow strain from locked position
  • Triceps fatigue from sustained contraction
  • Medial/lateral epicondylitis aggravation

Protection:

  • Slight microbend if hyperextension tendency
  • Active triceps engagement
  • Don't "hang" on joints - maintain muscle tension
  • Build arm strength progressively
  • Rest if elbow pain develops

4. Hip Joints (Coxofemoral)

Anatomical Structure:

  • Ball-and-socket joint (femoral head and acetabulum)
  • Very mobile allowing multi-planar movement
  • Strong ligaments and large muscles
  • Designed for both stability and mobility

Movement in Bear Crawl:

  • Position: Approximately 90 degrees flexion with slight external rotation
  • Action: Isometric hold on support side; dynamic hip flexion/extension on moving side
  • Range: Full range from extension to ~90-degree flexion with each step
  • Stability: Must prevent hip drop and rotation

Muscles Acting:

  • Flexors: Iliopsoas, rectus femoris (during leg advancement)
  • Extensors: Gluteus maximus, hamstrings (maintaining position)
  • Abductors: Gluteus medius/minimus (preventing hip drop)
  • Adductors: Stabilizing, preventing splaying

Common Issues:

  • Hip flexor tightness or strain
  • Impingement in deep flexion
  • Hip instability or drop on support side
  • Groin strain from rapid movement

Protection:

  • Adequate hip mobility work
  • Don't force range beyond capability
  • Balance with hip extensor strengthening
  • Hip flexor stretching post-workout
  • Gradual progression of speed/duration

5. Knee Joints (Tibiofemoral and Patellofemoral)

Anatomical Structure:

  • Hinge joint between femur and tibia
  • Patella (kneecap) sliding in femoral groove
  • Supported by ligaments (ACL, PCL, MCL, LCL)
  • Menisci for shock absorption

Movement in Bear Crawl:

  • Position: Approximately 90-110 degrees flexion (maintained throughout)
  • Action: Isometric hold on support leg; controlled flexion/extension on moving leg
  • Load: Bearing 10-20% of body weight per leg
  • Challenge: Maintaining constant bend against gravity and weight

Muscles Acting:

  • Extensors: Quadriceps group (maintaining position)
  • Flexors: Hamstrings (controlling movement)
  • Stabilizers: Vastus medialis oblique (patellar tracking)

Common Issues:

  • Patellofemoral pain from sustained flexion
  • Quad fatigue from constant engagement
  • Knee strain from improper tracking
  • Pain if knees too high or too low

Protection:

  • Proper knee tracking (aligned with toes)
  • Optimal knee height (1-3 inches off ground)
  • Build quad strength and endurance
  • Use padding if knees touch ground
  • Stop if knee pain develops

6. Ankle Joints (Talocrural)

Anatomical Structure:

  • Hinge joint between tibia/fibula and talus
  • Allows plantarflexion and dorsiflexion
  • Supported by strong ligaments
  • Critical for balance and proprioception

Movement in Bear Crawl:

  • Position: Moderate dorsiflexion (toes flexed, heels lifted)
  • Action: Isometric hold on support foot; controlled contact on moving foot
  • Load: Bearing 10-20% of body weight per foot
  • Balance: Critical for stability in dynamic movement

Muscles Acting:

  • Dorsiflexors: Tibialis anterior, extensor hallucis longus
  • Plantarflexors: Gastrocnemius, soleus (stabilizing)
  • Intrinsic foot: Arch support and balance

Common Issues:

  • Ankle instability
  • Dorsiflexor fatigue
  • Calf cramping
  • Foot/arch pain from sustained position

Protection:

  • Ankle mobility work
  • Strong arch support
  • Build ankle strength and stability
  • Proper foot placement
  • Rest if cramping occurs

Spinal Segments​

7. Lumbar Spine (L1-L5)

Movement:

  • Position: Neutral with natural lordotic curve maintained
  • Action: Isometric stabilization resisting both flexion and extension
  • Challenge: Anti-extension (preventing sag) and anti-rotation

Protection:

  • Strong core engagement throughout
  • Neutral spine maintenance
  • No excessive arching or rounding
  • Stop if back pain develops

8. Thoracic Spine (T1-T12)

Movement:

  • Position: Neutral to slight flexion
  • Action: Stable throughout movement
  • Role: Transfer force between upper and lower body

Protection:

  • Maintain consistent position
  • No excessive rounding or arching
  • Shoulder blade stability supports thoracic position

9. Cervical Spine (C1-C7)

Movement:

  • Position: Neutral as extension of thoracic spine
  • Action: Maintain alignment throughout
  • Common error: Excessive extension (looking forward)

Protection:

  • Look at floor 12-18 inches ahead
  • Neutral neck position
  • No jutting chin or excessive tucking

Joint Health Considerations​

Load Distribution:

  • Weight distributed across multiple joints
  • No single joint excessively loaded
  • Approximately 30-40% upper body, 60-70% lower body
  • Shared load makes exercise relatively joint-friendly

Range of Motion:

  • Wrists: Extended position (not extreme)
  • Shoulders: Mid-range flexion (safe position)
  • Hips: Functional range of flexion
  • Knees: Moderate flexion (not end-range)
  • Ankles: Moderate dorsiflexion

Long-Term Joint Health:

  • Strengthens stabilizing muscles around joints
  • Improves joint proprioception
  • Builds functional strength
  • When performed correctly, protective for joints
  • Progressive overload supports joint adaptation

Red Flags for Joint Issues:

  • Sharp pain in any joint
  • Grinding, clicking, or popping with pain
  • Swelling after exercise
  • Reduced range of motion
  • Joint instability or giving way

❓ Common Questions​

Technique Questions​

Q: How high should my knees be off the ground?

A: Your knees should hover just 1-3 inches off the ground - barely clearing the surface. Think of it as a "hover" rather than a lift. The closer to the ground, the more challenging for your quads and the more effective the exercise. If your knees are 6+ inches off the ground, you're essentially doing a bear squat walk, which is a different (easier) exercise.

Visual cue: "Imagine your knees hovering one inch above hot lava - high enough not to touch, but no higher than necessary."

Q: What's the correct hand and foot movement pattern?

A: Use a contralateral pattern - opposite hand and foot move together:

  • Right hand + left foot move forward simultaneously
  • Then left hand + right foot move forward
  • This mirrors natural walking/running gait
  • Creates balanced cross-body movement
  • Maximizes core anti-rotation challenge

If you find yourself using same-side limbs (right hand + right foot), slow down dramatically and practice the pattern without forward movement first. Say it out loud: "Right hand, left foot. Left hand, right foot."

Q: Should I look forward or down?

A: Look at the floor approximately 12-18 inches in front of your hands. This maintains neutral neck alignment as an extension of your spine. Don't look:

  • Too far forward (causes neck hyperextension and strain)
  • Down at hands (causes neck flexion and loss of awareness)
  • Side to side (causes rotation and imbalance)

For backward bear crawl, check behind you before starting, then rely on spatial awareness and feel rather than constantly looking back.

Q: How fast should I move?

A: Speed depends on your goal and experience:

  • Learning phase: 2-3 seconds per step (very slow and controlled)
  • Strength focus: 1-2 seconds per step with emphasis on stability
  • General conditioning: Moderate, rhythmic pace (feels sustainable)
  • High intensity: As fast as possible while maintaining form

The key principle: Never sacrifice form for speed. If your hips start sagging, piking, or rotating, you're moving too fast.

Q: My wrists hurt. What can I do?

A: Several modifications can help:

Immediate solutions:

  • Use fists instead of palms (knuckles on ground)
  • Place hands on parallettes or dumbbells (neutral wrist)
  • Elevate hands on a low box or step
  • Ensure full palm contact (not just heel of hand)
  • Spread fingers wide to distribute pressure

Long-term solutions:

  • Wrist strengthening exercises (wrist curls, extensions)
  • Wrist mobility work (circles, stretches)
  • Gradual progression - don't do too much too soon
  • Ice after if soreness develops

If pain persists despite modifications, consult a healthcare professional.

Programming Questions​

Q: Can I do bear crawls every day?

A: It depends on intensity and your fitness level:

Yes, if:

  • Using as warm-up at low-moderate intensity (20-30 seconds)
  • Varying intensity (hard days, easy days, rest days)
  • Recovery feels adequate
  • No pain or excessive fatigue developing

Caution needed if:

  • Doing high-intensity efforts daily (overtraining risk)
  • Persistent soreness or fatigue
  • Form degrading
  • Joint pain developing

Better approach:

  • High intensity: 2-4 times per week with rest days
  • Moderate intensity: 3-5 times per week
  • Low intensity warm-up: Can be daily
  • Listen to your body - rest when needed

Q: How long should I do bear crawls for?

A: Duration depends on goals and fitness level:

Beginners:

  • 15-30 seconds per set
  • 2-3 sets total
  • Focus on perfect form

Intermediate:

  • 30-60 seconds per set
  • 3-4 sets
  • Balance of form and intensity

Advanced:

  • 60+ seconds per set
  • 4-6 sets or multiple rounds
  • Can include variations and high intensity

Distance-based alternative:

  • Beginners: 10-20 feet
  • Intermediate: 20-40 feet
  • Advanced: 40-100+ feet

Quality always trumps quantity - stop when form significantly deteriorates.

Q: Should I do bear crawls before or after my workout?

A: Depends on the purpose:

Before (Warm-Up):

  • Intensity: Low to moderate, 50-70% effort
  • Duration: 20-30 seconds, 1-2 sets
  • Purpose: Neural activation, movement prep, joint mobility
  • Benefit: Prepares body for training without causing fatigue
  • Best for: Dynamic warm-up before strength or sport training

After (Finisher):

  • Intensity: Can go high intensity without compromising other training
  • Duration: Longer or more intense intervals
  • Purpose: Metabolic conditioning, work capacity
  • Benefit: Doesn't affect primary workout quality
  • Best for: Conditioning focus, fat loss, building endurance

Standalone/During:

  • As primary exercise in HIIT workout
  • Between sets of strength exercises (active recovery)
  • Part of circuit training

Q: How many calories does bear crawling burn?

A: Calorie burn varies based on intensity and individual factors:

Moderate intensity: 6-9 calories per minute High intensity: 10-15+ calories per minute Factors affecting burn:

  • Body weight (heavier = more calories)
  • Intensity and speed
  • Form quality (better form = more muscle engagement)
  • Fitness level (less efficient = more calories initially)

Example: 10 minutes of moderate-intensity bear crawling might burn 60-90 calories, while high-intensity could burn 100-150 calories.

Important notes:

  • Also builds muscle which increases resting metabolism
  • Creates EPOC (afterburn) effect
  • Full-body engagement maximizes caloric demand
  • Not primarily a calorie-burning exercise - more about strength and conditioning

Comparison Questions​

Q: Bear crawl vs. mountain climbers - which is better?

A: Different purposes, both valuable:

Bear Crawl:

  • Focus: Locomotion, full-body coordination, sustainable work
  • Intensity: Moderate (can be high with sprints)
  • Muscles: More quad, shoulder, full-body integration
  • Skill: Higher coordination requirement
  • Best for: Movement quality, functional strength, work capacity

Mountain Climbers:

  • Focus: Cardio, hip flexors, rapid movement
  • Intensity: High cardiovascular demand
  • Muscles: More core, hip flexors
  • Skill: Lower complexity
  • Best for: HIIT, pure conditioning, cardio emphasis

Verdict: Mountain climbers for maximum cardio; bear crawl for functional strength and movement. Both excellent - use based on goals.

Q: Bear crawl vs. plank - which is better for core?

A: Both excellent, different applications:

Plank:

  • Type: Static/isometric hold
  • Difficulty: Easier to learn and perform
  • Core focus: Anti-extension primarily
  • Duration: Longer holds typical (30-90+ seconds)
  • Best for: Building foundational core strength, beginners

Bear Crawl:

  • Type: Dynamic movement
  • Difficulty: More complex, higher coordination
  • Core focus: Anti-extension + anti-rotation + dynamic stability
  • Duration: Can be shorter but more intense
  • Best for: Functional core strength, athletic training, progression from planks

Progression: Master plank (60+ second hold) → Bear hold → Bear crawl

Q: Can bear crawls replace running for cardio?

A: Partial substitute, not complete replacement:

Bear crawls can provide:

  • Cardiovascular training and conditioning
  • Calorie burning
  • Endurance development
  • Low-impact alternative
  • Full-body vs. lower-body focus

Running provides uniquely:

  • Higher total calorie burn over longer durations
  • Greater distance coverage
  • Sport-specific training for running
  • Easier to sustain for extended periods
  • Different movement pattern and muscle emphasis

Best approach: Use bear crawls as complement to running or short-term substitute (injury, weather, variety). For complete cardio fitness, variety is ideal.

Goal-Specific Questions​

Q: Will bear crawls help me lose belly fat?

A: Like all exercises, with proper context:

What bear crawls do:

  • Burn calories (supporting overall fat loss)
  • Build muscle (increases metabolism)
  • Provide high-intensity conditioning (metabolic benefits)
  • Strengthen core (builds muscle under fat layer)

What they don't do:

  • Spot-reduce belly fat (impossible with any exercise)
  • Work without proper nutrition (diet is primary driver)
  • Produce results without consistency

Reality:

  • Fat loss requires caloric deficit (nutrition + exercise)
  • Bear crawls are excellent tool in comprehensive program
  • Visible abs require low body fat: ~10-15% men, ~18-22% women
  • Combine bear crawls with proper nutrition, adequate sleep, stress management

Q: Can bear crawls improve my athletic performance?

A: Absolutely, for multiple reasons:

Physical benefits:

  • Core strength: Essential for power transfer in all sports
  • Coordination: Contralateral movement mirrors athletic patterns
  • Shoulder stability: Critical for overhead sports, climbing, martial arts
  • Work capacity: Improves ability to sustain effort
  • Full-body integration: Teaches body to work as unit

Sport-specific applications:

  • Combat sports: Ground mobility, positional strength
  • Football: Linebacker/lineman position strength
  • Wrestling/Grappling: Direct carry-over to mat work
  • OCR/Obstacle racing: Functional movement under fatigue
  • CrossFit: Common movement in WODs

Best results: Integrate as part of comprehensive athletic program, not as sole exercise.

Q: Are bear crawls good for rehabilitation?

A: Can be excellent rehab tool when used appropriately:

Good for:

  • Shoulder stability: Builds rotator cuff and scapular strength
  • Core rehabilitation: Safe, effective core strengthening
  • Movement re-education: Re-establishes fundamental patterns
  • Proprioception: Improves body awareness post-injury
  • Coordination: Rebuilds neural pathways

Important considerations:

  • Start very easy: Elevated hands, short duration, slow tempo
  • Professional guidance: Work with physical therapist
  • Pain-free: Should not cause pain (stop if it does)
  • Gradual progression: Weeks to months of careful advancement
  • Individual variation: What works for one injury may not for another

Common rehab applications:

  • Post-rotator cuff surgery (with clearance)
  • Lower back rehabilitation
  • Post-ACL reconstruction (quadruped stability phase)
  • Core weakness after pregnancy (with diastasis recti assessment)

Always get medical clearance and professional guidance for post-injury rehabilitation.

Safety Questions​

Q: My lower back hurts during bear crawls. What's wrong?

A: Several potential causes:

Form issues:

  • Hips sagging (excessive lumbar extension)
    • Fix: Stronger core engagement, posterior pelvic tilt
  • Weak core unable to maintain position
    • Fix: Build with planks first, reduce duration
  • Moving too fast before establishing control
    • Fix: Slow down dramatically, perfect form first

Modifications to try:

  • Hands on elevated surface (easier core demand)
  • Very slow tempo with conscious core bracing
  • Shorter sets (10-15 seconds) with perfect form
  • Static bear holds before adding movement

When to stop:

  • Sharp pain
  • Pain radiating to legs
  • Pain that persists after exercise
  • Pain that worsens with continued training

Next steps: If pain continues despite modifications, stop bear crawls and consult healthcare provider. Alternative: Dead bugs, bird dogs (more back-friendly core work).

Q: Is it normal for my shoulders to get tired quickly?

A: Yes, especially if you're new to the exercise:

Why it happens:

  • Shoulders bearing 30-40% of body weight
  • Sustained isometric hold in flexed position
  • Rotator cuff and stabilizers working hard
  • May not be accustomed to this loading

Normal vs. concerning:

  • Normal: Muscle fatigue, burning sensation, tired shoulders
  • Concerning: Sharp pain, clicking with pain, radiating pain

Building shoulder endurance:

  • Start with very short durations (15-20 seconds)
  • Build gradually over weeks
  • Supplement with plank holds
  • Strengthen rotator cuff separately
  • Adequate rest between sessions

Immediate relief:

  • Rest when fatigued
  • Shake out arms
  • Gentle shoulder rolls
  • Ice if sore afterward

Shoulder fatigue will improve significantly with consistent training as strength and endurance develop.

Q: I feel awkward and uncoordinated doing bear crawls. Is this normal?

A: Completely normal, especially initially:

Why it feels awkward:

  • Unfamiliar movement pattern
  • Complex coordination requirement
  • Contralateral pattern different from daily movements
  • Proprioception in horizontal position challenging
  • Takes time to develop motor pattern

Improvement strategies:

  • Slow down dramatically - practice at slow motion initially
  • Practice static holds before adding movement
  • Say pattern out loud: "Right hand, left foot..."
  • Film yourself to see what you're actually doing
  • Practice regularly - coordination improves with repetition
  • Be patient - may take weeks to feel smooth

Timeline:

  • Week 1-2: Very awkward, concentration required
  • Week 3-4: Pattern emerging, still requires thought
  • Week 5-8: Becoming more natural, less conscious thought
  • Month 3+: Smooth, coordinated, can focus on intensity

Awkwardness is temporary - consistency brings fluidity.

📚 Sources​

Exercise Science and Functional Movement:

  • Gray Cook - Movement: Functional Movement Systems
  • Ido Portal - Movement Culture and locomotion patterns
  • MovNat - Natural movement methodology and research
  • Animal Flow - Quadrupedal movement system research

Biomechanics and Anatomy:

  • Gray's Anatomy - Anatomical structures and joint mechanics
  • Neumann, D. A. "Kinesiology of the Musculoskeletal System"
  • Kendall, F. P. "Muscles: Testing and Function with Posture and Pain"
  • McGill, S. "Ultimate Back Fitness and Performance" - Core mechanics

Strength and Conditioning:

  • National Strength and Conditioning Association (NSCA) - Exercise technique
  • American Council on Exercise (ACE) - Bodyweight training guidelines
  • National Academy of Sports Medicine (NASM) - Movement patterns
  • Functional Movement Screen (FMS) - Movement quality assessment

Athletic Training:

  • Bompa, T. O., Haff, G. G. "Periodization: Theory and Methodology"
  • Boyle, M. "Advances in Functional Training"
  • Cook, G. "Athletic Body in Balance"

Rehabilitation and Corrective Exercise:

  • American Physical Therapy Association - Clinical practice guidelines
  • Shirley Sahrmann - Movement System Impairment Syndromes
  • Physical therapy research on quadrupedal exercise

Practical Resources:

  • CrossFit Journal - Bear crawl in functional fitness
  • StrongFirst - Ground-based movement patterns
  • GMB Fitness - Locomotion training methodology
  • Original Strength - Developmental movement patterns
For Mo

Exercise Classification:

  • Category: Full-Body Locomotion/Core
  • Difficulty: Beginner-Advanced (highly scalable)
  • Equipment: None (bodyweight only)
  • Space: 10-20 feet linear space

Coaching Priority Cues:

  1. "Hover your knees 1-3 inches off the ground"
  2. "Opposite hand and foot move together"
  3. "Keep hips level with shoulders - flat back like a table"
  4. "Small steps, don't reach too far forward"
  5. "Keep breathing - don't hold your breath"

Common Form Breakdowns:

  • Hips too high (piking up) → Cue level hips, check hamstring flexibility
  • Hips sagging → Cue stronger core brace, reduce duration
  • Same-side limb pattern → Slow down, practice pattern verbally
  • Excessive rotation → Cue square hips, smaller steps
  • Knees too high → Cue "hover," demonstrate proper height
  • Looking forward → Cue neutral neck, look at floor ahead

Regression Pathway:

  1. Quadruped holds (knees on ground)
  2. Static bear hold (knees hovering)
  3. Bear hold with single limb lifts
  4. Slow bear crawl (hands elevated)
  5. Slow bear crawl (floor)
  6. Standard tempo bear crawl

Progression Pathway:

  1. Increase duration/distance
  2. Increase tempo
  3. Add backward/lateral variations
  4. Add pauses or shoulder taps
  5. Single-leg/single-arm variations
  6. Weighted bear crawl
  7. Bear crawl on unstable surface

Programming Recommendations:

  • Warm-up: 20-30 seconds, 1-2 sets, easy pace
  • Strength/stability: 3-4 sets x 30-45 seconds, controlled tempo
  • Conditioning: 4-6 sets x 40-60 seconds, moderate-high intensity
  • HIIT: 30:30 or 20:10 intervals, 6-10 rounds
  • Frequency: 2-4x per week for training; can be daily for warm-up

Client Assessment Before Teaching:

  • Can hold plank 30+ seconds with good form?
  • Adequate wrist, shoulder, hip mobility?
  • No acute injuries (especially wrists, shoulders, lower back)?
  • Understands contralateral movement pattern?
  • Has space to move safely?

Modifications for Special Populations:

  • Beginners: Hands elevated 12-24", very slow tempo, short duration
  • Wrist issues: Fists, parallettes, or significantly elevated hands
  • Lower back sensitivity: Higher hand elevation, shorter sets, emphasis on core
  • Older adults: Elevated hands, medical clearance, slower tempo, shorter distances
  • Pregnancy: First trimester only with clearance; avoid after that
  • Athletes: Can progress rapidly, use for sport-specific conditioning

Teaching Progression (First Session):

  1. Demonstrate proper position from side view
  2. Client sets up in quadruped, then lifts knees
  3. Practice static hold 15-20 seconds
  4. Teach contralateral pattern in place (marching)
  5. Practice very slow forward movement
  6. Give feedback and corrections
  7. Film for visual feedback if helpful

Integration with Other Exercises:

  • Pairs well with: Mountain climbers, planks, push-ups, squats
  • Good superset: Bear crawl + pull exercise (rows, pull-ups)
  • Circuit example: Bear crawl → Push-ups → Bear crawl → Squats
  • Avoid: Back-to-back with other intense core work without rest

Client Motivation:

  • "This is a fundamental human movement pattern - you're building real functional strength"
  • "Feel how your entire body has to work together?"
  • "You're getting stronger every time you practice this"
  • "Awkward is normal at first - the pattern will smooth out with practice"
  • "This is training your brain as much as your muscles"

Red Flags - Stop Exercise:

  • Sharp pain in any joint (especially wrists, shoulders, knees, lower back)
  • Inability to maintain neutral spine despite cues
  • Severe dizziness or disorientation
  • Joint clicking/popping with pain
  • Form completely breaks down and can't be corrected with rest

Demo Tips:

  • Show side view for hip height and back position
  • Demonstrate common mistakes for contrast
  • Show both slow and moderate tempo
  • Let client feel your back while in position (flat, stable)
  • Video client for immediate feedback
  • Use mirror for real-time visual feedback

Success Metrics:

  • Form: Maintains level hips and neutral spine throughout
  • Coordination: Smooth contralateral pattern without breaks
  • Duration: Progressive increase week over week
  • Control: Can modulate speed while maintaining form
  • Awareness: Can self-correct form deviations

Long-Term Development:

  • Month 1: Pattern mastery and foundational strength
  • Month 2-3: Increased duration and moderate intensity
  • Month 4-6: Advanced variations and high-intensity work
  • Ongoing: Integration into warm-ups and conditioning permanently

Last updated: December 2024