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Bear Crawls

April 22, 2009

Bear crawls aka bear walks are an awesome strength and conditioning exercise but are commonly performed incorrectly. This is the proper way to do bear walks. The common mistake is to keep your butt up high in the air and allow your lower back to round. This can be problematic for people with glass backs and should be avoided. Performing them as demonstrated is a great total body exercise that really works the core musculature and the stabilizer muscles of the shoulder. This is way better than external rotations and other such isolation movements.

This exercise is way harder than it looks when done properly. Try to work up to 50-100 yard sets and increase your speed only if form is perfect.

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Written by jasonferruggia · Filed Under Strength & Conditioning, Videos 

Comments

15 Responses to “Bear Crawls”

  1. EricNo Gravatar on April 22nd, 2009 1:46 pm

    I suppose you could do that on a treadmill

  2. philNo Gravatar on April 22nd, 2009 1:49 pm

    awesome, Also good while pulling a sled or try going up and down hills or stairs, much easier going up than down.

  3. HavenNo Gravatar on April 22nd, 2009 3:00 pm

    This is a great exercise that I have been using lately. I have been combining it with Crab Walk to really kick my butt!

  4. Andy CampbellNo Gravatar on April 22nd, 2009 7:10 pm

    First off they are way harder than they even look….but keeping mind to stay low and brace the abs are key. These are definitely the toughest finishing exercise we’ve done at Renegade so far.

  5. JMJNo Gravatar on April 22nd, 2009 7:55 pm

    Great video. I like performing these w/my feet (toes) on Valslides, keeping my legs straight throughout the move.

    Nice triceps on the girl in the video, you can see how bear crawls engage your entire body, and really hits the tri’s.

  6. adminNo Gravatar on April 22nd, 2009 8:05 pm

    Eric,
    I would never do anything on a treadmill

  7. adminNo Gravatar on April 22nd, 2009 8:06 pm

    All other suggestions are great, and variations that I use quite often.

  8. TerryNo Gravatar on April 23rd, 2009 3:43 am

    Y’know that all these multi-muscle, global, whole-body, core, moves like the bear crawl you demonstrate, are as old as the hills.

    And I’m sure you know that already, but younger trainers think this is the latest stuff.

    The point being that burpees, jump squats, jogging, pushups, pullups are all what I call Basic Military Training….the kind of thing that is done in the military….Boot Camp….where a thousand guys get into shape using nothing more than bodyweight, the ground, maybe a pipe or two for chins, before going into battle.

    No Pilates, no Yoga, no Power Plates, no Foam Roller, no Bosu, no Swiss Ball, no Massages, or Aromatherapy, or Ballet Classes! Just hard, whole body moves as you show on this video clip.

    It can be a bit hard on the wrists, even for conditioned guys, since it requires extreme range of movement beyond normal bending.

    Good job….and keep ‘em comin’!

  9. On a limb with ClaudiaNo Gravatar on April 23rd, 2009 7:10 am

    My hip flexors tend to cramp when I do these. Any way around that??

    Thanks Jason! :)

  10. adminNo Gravatar on April 23rd, 2009 7:41 am

    Terry, you are 100% right. Old school basics are still the best and always will be. Unfortunately people get caught up with the latest gimmicks and miss out on what really works.

  11. adminNo Gravatar on April 23rd, 2009 7:41 am

    Claudia,
    I think this is something that just gets better with time.

  12. BrianNo Gravatar on April 23rd, 2009 1:54 pm

    It’s true..it does look pretty easy..It had better be harder than it looks, as it looks a synch, heh..I do agree w/ using Basic, Older-style/Army-type exercises..they’re tried & proven really…I’ll give this one a go too..

  13. DavidNo Gravatar on April 25th, 2009 12:35 pm

    Thanks Jason for all the workout tips. Oh by the way, I am going to try that bear crawl after I get off this computer.

  14. ibrahime camaraNo Gravatar on April 28th, 2009 3:31 pm

    great move. i have for questions for you or other who might read it and respond to it.
    when is it best to do bear crawls, in terms of doing it alone or combine it with another exercise that’s complete ?

    thanks in advance for the answers

  15. ibrahime camaraNo Gravatar on April 28th, 2009 3:32 pm

    great move. i have for questions for you or other who might read it and respond to it.
    when is it best to do bear crawls, in terms of doing it alone or combine it with another exercise that’s complete ?

    thanks in advance for the answers

    have yourself a nice day

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