Bored with burpees, planks, and situps? Then consider doing the bear crawl. While it looks deceptively easy, this underrated core move is more challenging than it seems. The bear crawl move will unlock your core’s true potential as it works the entire body firing up muscles you forgot you had.
Commonly used in boot camp and Crossfit training, it’s important to know how to make this move properly to achieve its many benefits and to prevent injury. Depending on your fitness level, there are variations to fit your particular needs.
To properly execute a bear crawl, start in a push-up position. Your hands should be directly in line underneath your shoulders and your hips hip-distance apart with your heels off the floor – your knees will be lifted slightly, hovering over the ground. Once in this position, tighten your abs, keeping your back straight, flat, and strong. To help visualize keeping your back straight and flat, pretend you have a glass of water sitting on your lower back. Doing so will force your abs to tightly engage, helping take pressure off of your hips and arms as it stabilizes your body.
Also, be sure to keep your butt down. You do not want your butt higher than your shoulder blades while you make this move. You may notice that as you perform the exercise and become fatigued, your butt may begin to rise. Prevent this by flexing your abs hard while squeezing your glutes.
Once you are in the correct position for a bear crawl, here is the way you want to move along:
Overall, the fundamental technique tips you need to perform this move correctly are the following:
Crawling along like a bear may not seem particularly tough, but try it and decide for yourself. Especially if you choose to crawl along varied terrain outdoors, you’ll notice right away it challenges your hips, thighs, abs, and other muscles. However, when done regularly, bear crawls can build total-body strength and endurance.
Here’s a look at the many benefits your body will thank you for and what to expect:
Once you’ve mastered the basic bear crawl, consider adding in other variations of this move for additional body benefits.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.