Assume a low hands-and-feet position and hold it isometrically to challenge shoulder stability and the core. Maintain a braced torso while supporting your weight on your hands and toes.
How to do the Bear Crawl Hold#
- Place your hands under your shoulders and step your feet back so your body forms a tabletop position on hands and toes.
- Bend your knees slightly and lift them a few inches off the ground so weight is borne through your hands and toes.
- Draw your ribs toward your hips and brace your core to keep a flat, neutral spine.
- Keep your shoulders stacked over your wrists and press through your palms to avoid collapsing into the shoulder joint.
- Breathe steadily and hold the position for the desired time while maintaining tension through your core and glutes.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Quads (Quadriceps Femoris), Front delts (Anterior Deltoid)
- Secondary: Triceps (Triceps Brachii), Chest (Pectoralis Major), Hip flexors (Iliopsoas (Hip Flexors)), Glutes (Gluteus Maximus), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Allowing the hips to sag and arch the lower back.
- Raising the hips too high so the body forms a peak.
- Letting the shoulders collapse forward instead of pressing through the palms.
- Holding the breath instead of breathing evenly.
