FULL BODY · COMPOUND
Bear Crawl
A crawling drill that challenges trunk stability and coordinated movement.
Primary musclesCore, Shoulders
Secondary musclesQuads, Glutes, Arms
EquipmentBodyweight
DifficultyIntermediate · Locomotion
How to perform
- Start on hands and feet with knees hovering close to the floor.
- Move opposite hand and foot together while keeping the hips controlled.
- Continue for the planned distance without rushing.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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