Crawl Like a Bear: Detailed Guide, Targeted Muscles, and Safety Precautions
Work on transforming your workout routine with the bear crawl - not to be confused with a donut covered in chocolate until it resembles a bear's claw. This dynamic bodyweight exercise doesn't just work your core, but also targets your butt, back, hips, quads, and shoulders. Here's how to nail it and why you should.
Master the art of bear crawling
Ready to unleash your inner bear? Follow these simple steps to get started:
- Assume a tabletop position with your hands under your shoulders and knees under your hips. For good measure, stick out your tongue like Winnie herself!
- Tuck your toes and lift your knees slightly off the ground.
- Activate your core by pulling it up toward your spine and keep your gaze straight ahead.
- Move your right hand and left foot forward together. Make sure the space between your arms and legs is consistent.
- Change sides and repeat. If you're feeling extra adventurous, give out a quick roar to prove your bear-like dedication.
The bear crawl's tantalizing benefits
Why has the bear crawl earned a reputation among boot camps, Spartans, CrossFit, and other high-intensity workout devotees? The answer is simple – it's frickin' amazing! The bear crawl can boost your strength, stability, mobility, and stamina all at once. Here are some highlights:
- Total Fitness: A study of recruit firefighters found that a 7-week high-intensity functional training (HIFT) regimen improved body mass index (BMI), cardiovascular fitness, and muscular endurance. (Even though bear crawls were only one part of the program, they sure made a difference.)
- Full-body experience: Bear crawls are a dream come true if you wish to sculpt your core and shoulders. But they'll also work wonders on your chest, back, butt, quads, and hamstrings.
- No equipment required: You can perform bear crawls at the gym, at home, or on the go without the use of machines or equipment. Just roll out your yoga mat and go!
- Improved balance: Since bear crawls strengthen your core, they might also improve your balance and posture. (But don't call yourself an expert just yet – we still need studies on just bear crawls to make this claim.)
Heat things up with these 7 bear crawl variations
Get ready to spice up your workouts with these variations to keep things exciting!
- Snail's pace: Perform the movements of the classic bear crawl, but slow it down to add an extra layer of challenge. Alternatively, crank it up to increase the intensity.
- Arm and leg hold: Hold the bear crawl position for an extended period before lowering back down, switching sides, and repeating.
- Low bear crawl: Get ready to work your arm muscles! Lower your body closer to the ground, and bend your elbows. Remember, it's all about your triceps now!
- Straight leg bear crawl: This one is explosive for your glutes! As the name suggests, straighten your legs during the crawl. Your booty will thank you!
- Sideways bear crawl: Shake things up by going sideways! Just make sure to stick to the arm-and-leg pairing and repeat on both sides.
- Weighted bear crawl: Bring on the gear! Add a weighted vest or plate to very gently boost intensity (remember, safety first).
- Uneven bear crawl: Level up your balance game by crawling on uneven terrain. The rougher the material, the greater the challenge!
Safety first
The bear crawl requires strength, balance, and coordination – and it can go south real fast if you're not careful. To keep things smooth, remember these tips:
- Engage your core and maintain a straight spine.
- Opt for shoes with a solid grip.
- Keep your hips in line to take the pressure off your core.
- Don't push yourself too hard – focus on form over speed.
- Avoid advanced variations until you're comfortable mastering the basics.
- Start small with baby steps until you build up more endurance for larger movements.
The Short and Sharp:
The bear crawl is a full-body workout that's great for sculpting your core and shoulders, but it also works your chest, back, butt, quads, and hamstrings. With tons of variations to choose from, it's easy to level up your workouts. Just remember to focus on your form, go easy on yourself, and have fun!
- The bear crawl, with its focus on core and full-body mobility, is a fitness routine staple for boot camps, Spartans, CrossFit, and other intense workout enthusiasts.
- Incorporating the bear crawl into your routine can lead to significant improvements in your strength, stability, and fitness overall.
- Adding a weighted vest or plate to your bear crawl variations allows for gradual intensification, aiding in weight management.
- Although the bear crawl is proven to improve balance and posture, it's essential to maintain proper form and technique for optimal stability and safety.
