Bear Crawl

Setup

1. 01Start on hands and knees with wrists under shoulders and knees under hips.
2. 02Tuck the toes and lift the knees about one to two inches off the floor.
3. 03Flatten the back so a cup of water could sit on the lower back.
4. 04Brace the trunk before taking the first step.

Execution

1. 01Step the right hand and left foot forward together, keeping the step short.
2. 02Step the left hand and right foot forward to continue the crawl.
3. 03Keep the hips level and the knees hovering just above the floor.
4. 04Crawl for the planned distance, then reverse or reset.

Checkpoints

• -Knees stay close to the floor without touching it.
• -Hips stay level with no side-to-side rocking.
• -Opposite hand and foot move as one unit.
• -Neck stays neutral with eyes slightly ahead of the hands.

Common mistakes

• -Piking the hips high and turning it into a walking plank.
• -Taking long strides that force the torso to rotate.
• -Letting the lower back sag as the crawl gets longer.
• -Rushing the pace and losing the contralateral rhythm.