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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22. Apr, 2009
at 1:46 pm #
I suppose you could do that on a treadmill
22. Apr, 2009
at 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.
22. Apr, 2009
at 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!
22. Apr, 2009
at 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.
22. Apr, 2009
at 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.
22. Apr, 2009
at 8:05 pm #
Eric,
I would never do anything on a treadmill
22. Apr, 2009
at 8:06 pm #
All other suggestions are great, and variations that I use quite often.
23. Apr, 2009
at 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’!
23. Apr, 2009
at 7:10 am #
My hip flexors tend to cramp when I do these. Any way around that??
Thanks Jason! :)
23. Apr, 2009
at 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.
23. Apr, 2009
at 7:41 am #
Claudia,
I think this is something that just gets better with time.
23. Apr, 2009
at 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..
25. Apr, 2009
at 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.
28. Apr, 2009
at 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
28. Apr, 2009
at 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