Bear Crawl: Definition, Movements, Variations, and Benefits

bear crawl - Photo by Li Sun from Pexels

Jul 11, 2020 05:00 PM

A workout is important for the body. Everyone is aware of that. But only a few people are willing to exercise or just don't have time for that. For your health, regular exercise is a must to maintain it. 

Simple and easy exercise may be a favorite sport for most people. However, they also look for some sports that affect their bodies. 

Bear Crawling is a sport that you might be able to do at home. this sport also doesn't need a lot of equipment. This sport also regulates bodywork that will make the body fitter.

This article will reveal the definition bear crawl. Then, it will give you how to do bear crawl and the variations. Moreover, what the benefits bear crawl to your body. Let's get into it!

1. What is a bear crawl

A Bear Crawl is a sport that uses strength in the shoulders, quadriceps, and abdominal muscles. This exercise stresses the importance of weight mobility. This exercise requires you to bear the weight on your hands and feet rather than your knees. Although this sport is very similar to crawling babies. Being an excellent sport in core control and focused breathing, you might try this at home.

This movement aims at the shoulders, core, and total body. This sport is one of the most effective exercises for each individual. This exercise also increases your stability, your mobility, your upper and lower body strength.

This workout including boot camp style training, CrossFit training, simple training, and other high-intensity training protocols. Before doing sports in good condition and having fitness experience is one of the requirements to do this movement.

2. How to do a bear crawl

Steps you can try to do right Bear Crawl exercises. The complete steps are as follows.

Step 1. To start this sport you must crawl and lift your knee so that it is at an angle of 90 degrees. Then lay one inch off the ground. Make sure your back is flat, and your feet are hip-width apart and your arms are shoulder-width apart.

Step 2. Then move one opposite arm and leg forward. Make sure to keep the same distance while staying low to the ground.

Step 3. The third movement is to move the arms and legs opposite.

Step 4. Repeat the movement while alternating sides.

3. Bear crawl variations

Bear crawl also has a variation in movement. Thus, you can try if you have done to try the basic bear crawl first. 

1. Bear Crawl for Beginners

For beginners do a movement that assumes all fours and works lift your knees off the ground for a few seconds.

2. Advanced Bear Crawling

Bear crawling movements that are more advanced can move forward with speed or increase resistance. This movement can also be varied by moving backward, sideways, or in a circular motion with that movement.

3. Bear Crawl for Weak Wrists

Movement with other variations is to stretch your wrist. Then, the next step is to rub your hands into your fist to reduce the pressure on the wrist.

4. Bear crawl benefits

Crawling is a sport that can be done easily at home because it does not require a lot of exercise equipment. This exercise has benefits that have a direct impact on muscles throughout the body including the shoulders (deltoids), chest and back, glutes, quadriceps, hamstrings, and core. Besides this exercise also builds strength and endurance in these muscles if you do regular exercise.

Then, this exercise also has an effect on health, namely increasing or maintaining an increased heart rate. Moreover, bear crawl also helps you improve your cardiovascular fitness. Thus, you can try this workout to add your health.