Conditioning

Bear Crawl

by Jace

The wrestling-room crawl: your shoulders and midsection hold still while your limbs travel, and it lifts your breathing without a single landing.

How to do it

  1. Start on hands and knees, hands under the shoulders, knees under the hips.
  2. Hover the knees a couple of centimetres and keep the back flat like a table top.
  3. Step opposite hand and foot together — short steps, hips low and level.
  4. Crawl forward and back for the time and stop when the hips start swinging.
Hip Escape (Shrimp)Abs · Beginner · 3 × 8SprawlAbs · Intermediate · 4 × 10Backward RollAbs · Intermediate · 3 × 5Forward RollAbs · Intermediate · 3 × 5Cable CrunchAbs · Beginner · 3 × 15Cat-CowLower back, Abs · Beginner · 2 × 8

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Bear Crawl — how to do it, muscles worked · Sport AI