Are you looking to build more durable shoulders, and improve your lumbo-pelvic stability (think core). Here are 5 bear crawl exercises you might not have seen or tried before. Bear crawls, and the many variations you can perform, improve lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side), and coordination.
#1) Jumping Push-Up Bear Crawl Combo
This exercise improves upper body power, lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.
- Your shoulders should be above your hands. Spread your fingers and pretend you are suctioning them to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes.
- Now jump forward with your hands, extend your hips and legs, and descend into a push-up. As you are descending into the push-up, retract your shoulder blades.
- In the bottom position, your elbows should be positioned over your wrists, and forearms in a vertical position. Do not allow your elbows to flare out.
- Once your upper arms are approximately parallel (or slightly closer) to the floor, explode off the floor with your upper body, and return to the starting/bear crawl position. Aim to get as much air-time as you can.
- When you are pressing your body away from the floor, protract your shoulder blades.
- Land as softly as possible, and maintain proper push-up form.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, or neck to collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#2) Renegade Rows From Bear Crawl
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted), and to some extent, upper body strength. Aside from your moving arm/shoulder blade, the rest of your body should remain in a relatively fixed position for the duration of the exercise.
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.
- Your shoulders should be above your hands.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
- Perform a single arm row. Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards your spine (retract).
- In the top position, do not allow your elbow to flare out.
- Lower the weight to the starting position with control. Your shoulder blade should perform the reverse movement (protraction) as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine and around your ribcage. Do not keep it pinned.
- Pay attention to your non-working/supporting side. Push away from the dumbbell and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, torso, spine, or hips to rotate, weight to shift from foot to foot, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Get a package of The Ultimate Pull-Up Program and The Ultimate Push-Up Program for $157. Both programs regularly cost $97 each, so you save $37.
#3) Bird Dog Bear Crawl Combo
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted). Aside from your moving arm and leg, the rest of your body should remain in a relatively fixed position for the duration of the exercise.
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.
- Your shoulders should be above your hands. Spread your fingers and pretend you are suctioning them to the floor.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
- Now lead with your heel, and extend one leg backwards, and simultaneously reach forward with your opposite arm. Pause for a count when you are in this extended position. Return your arm and leg to the starting position. You can alternate sides, or you can perform all of the reps on one side before switching sides.
- Do not lift your arm or leg too high as this can cause your spine to hyperextend. Parallel to the floor is often a good height.
- As a main objective of this exercise is to generate full body tension, contract your lats, the muscles between your shoulder blades, arm, and leg.
- On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, ribs flare, torso, spine, or hips rotate, weight shift from foot to foot, or hips pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#4) Band Resisted Bear Crawls
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), stability (on the side that is planted), and coordination.
Coaching Tips:
- Fasten a resistance band around a secure surface, and place the band around your hips. There should be a significant amount of resistance in the band for 100% of the exercise.
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.
- Your shoulders should be above your hands. Spread your fingers and pretend you are suctioning them to the ground.
- For the duration of the exercise, keep your core braced (360 degree brace), and ribs tucked towards your hips. Figure out what breathing works and feels best for you.
- Crawl forward and perform multiple steps per side. Then perform the reverse movements and crawl backwards.
- On the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage).
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, ribs flare, torso, spine, or hips rotate, or hips pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#5) Plate Slides From Bear Crawl
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted). Aside from your moving arm, the rest of your body should remain in a fixed position for the duration of the exercise.
Coaching Tips:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thighs so they are in a vertical position, bend your knees, and keep them a few inches above the floor.
- Your shoulders should be above your hands. Spread your fingers and pretend you are suctioning them to the floor.
- Place a weight plate on one side of your body, and so it’s directly below your shoulder.
- Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), tuck your ribs towards your hips, and squeeze your glutes.
- Now slide the weight plate to the opposite side of your body. Repeat using the opposite arm.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not let your lower back hyperextend, ribs flare, torso, spine, or hips rotate, weight shift from foot to foot, or hips pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
Get a package of The Ultimate Pull-Up Program and The Ultimate Lower Body And Core Program for $157. Both programs regularly cost $97 each, so you save $37.
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