The bear crawl is a staple core exercise and for good reason.
Find out all the benefits the move has to offer and how to add it to your fitness routine.
Here, Hiestand demonstrates how to do the bear crawl with perfect form.
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Drive palms into the floor, engage core, and lift knees 2 inches off the ground.
Then, move left arm and right leg forward 2 inches, keeping hips parallel with the floor.
C.Take 4 steps forward, then 4 steps backward.
Here, the biggest perks the exercise has to offer.
And that’s why the move can help improve shoulder stability, says Hiestand.
Consider boxing, for example.
A strong core can help you stay upright with a hit.
It can also help you with the transfer of power when finishing a punch or generating rotational forces.
The move also calls on your forearm muscles, which play a key role ingrip strength.
Both of these moves require less coordination than the OG exercise, says Hiestand.
Common Bear Crawl Mistakes
One of the biggest mistakes you could make while performing the bear crawl?
Neglecting tobrace your core, which may lead to an overarched spine, says Hiestand.
Don’t forget to keep your hips square with the floor, either.
People who feel unbalanced [or] uncoordinated should consider doing this movement, says Hiestand.
It’s a great way towork on balancewithout being far from the ground.
Consider sticking with just a bear plank hold or keeping your steps small to nail down your form.
