In this article, I discuss how to do the bear crawl. The bear crawl exercise works the entire body and is commonly included in boot camp and CrossFit workouts, Spartan training, and other high-intensity exercise programs. Intermediate and advanced exercisers can benefit from incorporating this move into their total body workouts. Beginners can also incorporate variations of the bear crawl into their workout routine.
No equipment is needed for this exercise, but you do need a wide-open space in which to move. An outdoor space is ideal. Indoor spaces like a gymnasium or tennis court also work well.
Start the bear crawl in a push-up position. Hands are beneath the shoulders, the back is strong, and your core is engaged. The feet should be hip-distance apart with heels off the floor.
- Move forward by simultaneously moving the right hand and the left leg in a crawling motion. Your knees never touch the ground.
- Switch sides immediately after placing weight on the right hand and left leg, moving the left hand and right leg forward.
- Continue in a crawling motion, moving forward for your desired number of steps or distance.
Benefits of Bear Crawls
When doing bear crawls, you use almost every muscle in your body. This exercise works your shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Do bear crawls regularly and you can build full-body strength and endurance.
Bear crawls are often part of a comprehensive agility workout. Studies have shown that agility drills can help athletes meet the changing physical and physiological demands of different phases of training (such as pre- and post-season workouts).
But you don't have to be an athlete to benefit from this type of exercise. Non-athletes who engage in agility training can improve body awareness, movement skills, and burn more calories. 2 It can even improve your visual alertness, listening skills, and working memory. 3
In addition, lack of time is a common reason people either skip exercise or drop out of their exercise programs.
Other variations of the bear crawl
You can modify this exercise to reduce or increase the level of challenge.
Modified bear crawl for beginners
If you’re not ready for the full bear crawl experience, you can do a similar move but without the forward movement. This variation is a bit easier. Also, since the body isn’t in an extended push-up position, it’s not as difficult to hold your body weight.
Start with your back flat on your hands and knees, head and core engaged in line with your spine. Hands under your shoulders, feet hip-distance apart, and toes tucked under. While maintaining this position, alternately lift each knee about one to two inches off the floor.
Backward Bear Crawl
Once you've mastered the forward bear crawl, you can add a backward bear crawl to your routine. Simply move forward about ten yards, then reverse the sequence and move back ten yards, preferably without taking a break in between.
Sideward Bear Crawl
You can do the bear crawl moving sideways. Start in the same position as the forward crawl, but move sideways instead of forward. Make sure you do this move on both the left and right sides so that you work each side of your body equally.
Weighted Bear Crawl
You can make the bear crawl more challenging by increasing the load. One way to do this is to wear a weighted vest or backpack while you're moving forward. Another option is to place a weight plate behind you and do the bear crawl this way.
If you choose the latter option, be careful not to drop the plate as you move. This can be avoided by not rotating your torso too much while doing the bear crawl, as well as by using a weight plate with a larger diameter, so the risk of slipping is reduced.
Uneven Bear Crawl
Doing the bear crawl outside on an uneven surface is another way to challenge yourself with this mobility exercise. Wearing weightlifting gloves or something similar can be beneficial for moving your arms on rough terrain.
Barrel Bear Crawl
Another way to add a challenge is to move a workout barrel or fitness tube (such as a VPR) under you as you travel back and forth. This is a weighted device, so when you first try this variation, start with a light one.
Place the barrel or tube under your torso and, after taking one "step" forward, grab the barrel and slide it forward as well. Then take another step and move the barrel again. Keep going for the desired number of steps or distance.
Bear Crawls with Push-Ups
Add push-ups to your bear crawls to make them harder. Crawl forward about four steps, then keep your body in place and do a push-up. Move forward four more steps and complete another push-up. Continue this pattern for about ten yards, then reverse and go back.
Common Mistakes
Avoid these common mistakes to keep your bear crawl safe and effective.
Hips too high
It's normal to let your hips rise when doing a bear crawl. After a few steps, your arms get tired, and lifting your hips high in the air helps reduce the strain on your core and upper body.
The problem is that this also reduces the amount of work your body has to do - reducing the effectiveness of the exercise. So, try to keep your back flat (with a neutral spine) as you move your body forward.
Hanging Back
The bear crawl is a great core exercise, but it's not if you let your back sag or sag. Before you start the move, brace your core so that your hips and shoulders are in a straight line. Your head should not be tilted forward or hunched. Maintain this position as you move.
It's also helpful to watch yourself in a mirror. You can also have a friend or trainer watch you and give you feedback. If you have a hard time maintaining a strong core while moving, just take a few steps forward and gradually add steps as you get stronger.
Too much side-to-side movement
Try to keep all movement under your torso as you move. If you notice your feet are hiding in front of you as you crawl, you may be taking too big a step.
Similarly, if you notice your hips swaying as you move, you may be taking too big a step. You may also lack core strength.
Safety and Precautions
Most people who are comfortable getting up on the floor will be able to try some variation of the bear crawl. But there are some people who should exercise caution.
In the later months of pregnancy, you may have a harder time with this exercise because you are carrying more weight in your midsection. Also, hormones can change the stability of your joints, especially in your pelvis and lower back.
Those who are obese may also have difficulty holding the bear crawl position or moving forward. And those with wrist and shoulder injuries should work with a physical therapist to determine if the exercise can be done safely and effectively.
Start by taking five to seven steps forward. Pause and stand for a moment if you need to, then turn around and return to the starting position. As you get stronger and gain more endurance, you will be able to do more crawls. Stop this exercise if you feel any pain.
How to do the bear Crawl FAQ
What is a bear crawl?
- The bear crawl is a bodyweight movement that mimics the motion of a bear walking on all fours. It engages multiple muscle groups, including the core, shoulders, arms, legs, and back.
How do I perform a basic bear crawl?
- Starting Position: Get on all fours with your hands directly under your shoulders and knees under your hips. Lift your knees slightly off the ground (about 1-2 inches).
- Engage Your Core: Keep your back flat and core tight to maintain stability.
- Movement:
- Move your right hand and left foot forward simultaneously.
- Then move your left hand and right foot forward.
What are the benefits of the bear crawl?
- Full-Body Strength: Engages multiple muscle groups simultaneously.
- Improves Coordination: Enhances the connection between upper and lower body.
- Core Stability: Builds a strong and stable core.
- Mobility: Improves joint mobility, especially in the shoulders and hips.
- Cardio: Can double as a conditioning exercise if done at a higher intensity.
Common Mistakes to Avoid
- Sagging Hips: Keep your core engaged to prevent your hips from dropping.
- Overarching Back: Maintain a neutral spine to avoid strain.
- Large Steps: Take small, controlled steps to keep your balance.
- Rushing: Focus on form rather than speed.
What are some variations of the bear crawl?
- Reverse Bear Crawl: Move backward instead of forward.
- Lateral Bear Crawl: Crawl side-to-side.
- Weighted Bear Crawl: Hold light dumbbells or wear a weighted vest.
- Elevated Bear Crawl: Keep your knees off the ground on an incline.
- Explosive Bear Crawl: Increase speed for a cardio challenge.
How long or far should I bear crawl?
- Beginner: Start with 20-30 seconds or 10-15 yards.
- Intermediate/Advanced: Work up to 1-2 minutes or 30-50 yards.
Who should avoid the bear crawl?
Individuals with:
- Wrist pain or injuries (modify with fist or forearm support).
- Severe lower back issues.
- Limited shoulder mobility.
How do I incorporate bear crawls into my workout?
- Warm-Up: Use as a dynamic warm-up for full-body activation.
- Circuit Training: Include as part of a bodyweight circuit.
- Core Workout: Pair with planks and mountain climbers.
Introduction
The bear crawl is a dynamic, full-body exercise that challenges strength, mobility, and coordination by mimicking the natural crawling movement of a bear. This versatile bodyweight movement activates multiple muscle groups, including the core, shoulders, arms, and legs, while improving overall stability and endurance. Suitable for all fitness levels, the bear crawl can be tailored to your needs through various modifications and progressions. Whether you're warming up, building functional strength, or adding a cardio component to your routine, the bear crawl is a valuable addition to any workout.