Bear Crawl

General And Specifics

• train your endurance, strength and lose weight at the same time
• activates your cardiovascular system and improves the flexibility
• it is a great warm up, too
• you will need some space to do this exercise

Starting Position

• go on all fours
• arms are stretched, the hands are right below the shoulders
• the knee are in a 90 degree angle
• keep the head up and in extension to the spine
• your back is parallel to the ground

Correct Execution

• raise the knees, so that only hands and toes touch the ground
• crawl forward by putting one hand and the opposite foot forward
• for the next step, use opposite hand and foot
• the knees do not touch the ground, keep the hip down
• look down and keep the back straight
• walk a longer distance forward
• afterwards, you can walk backwards (this requires a bit more coordination)

tip for the workout

• use weight cuffs and dumbbells to impede the exercise