5 Bear Crawl Variations For Athletes

Here are 5 humbling bear crawl variations you might not have tried. ⁣⁣⁣⁣⁣⁣While I mention athletes in the title, these exercises will be beneficial to most people.

#1) Band Resisted Scapula Slides From Bear Crawl

This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).

Coaching Tips:

Place a resistance band around your wrists, and place your hands on sliders/something that slides.

Get into a bear crawl position. Your head, torso, and hips should be in a stacked position. Your thighs should be vertical, knees bent, and several inches above the floor.

Place your feet so they are about hip to shoulder width apart.

In the starting position, your hands should be underneath your shoulders. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor/sliders.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Now slide your hand away from your body (so your arm is in an overhead position), and to a range where you are able to maintain proper form.

Return to the starting position with control.

For the next slide, slide your hand laterally. Alternate between vertical and lateral slides.

Pay attention to your 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, do not allow your shoulders to shrug towards your ears.

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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.

Before each weight transfer, pause and do a proper reset. Most people rush and do not do a proper reset.

In terms of breathing, do what works and feels best for you.

#2) Single Arm Cable Rows From Bear Crawl (you can also use a band)

This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).

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.⁣⁣⁣⁣ ⁣⁣⁣

Grab onto a band/cable. There should be resistance in the band/cable for 100% of the exercise.

On the planted side, your shoulder should be above your hand. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers 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, and squeeze your glutes.⁣⁣⁣⁣

Perform a single arm row and draw your shoulder blade in towards your spine and down towards your opposite hip. Do not allow your elbow to flare out.⁣⁣ ⁣⁣

Return to the starting position with control. Your shoulder blade should perform the reverse movements as it did during the rowing/concentric component. Think about moving your shoulder blade away from your spine, around your ribcage, and away from your opposite hip. Do not keep it pinned.⁣⁣

Pay attention to your non-working/supporting side. Push your body 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, do not allow your shoulders to shrug towards your ears.

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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.

For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.

Before each rep, pause and do a proper reset. Most people rush and do not do a proper reset.

⁣⁣In terms of breathing, do what works and feels best for you.⁣⁣

#3) Band Resisted Bear Crawls

This exercise strengthens the serratus, improves lumbo-pelvic stability, shoulder and scapular controlled mobility, 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.⁣⁣⁣ ⁣⁣

In the starting position, your shoulders should be above your hands.⁣⁣ Spread your fingers and pretend you are suctioning or screwing your hands and fingers to the floor.⁣ ⁣

Crawl forward and perform multiple steps per side. Then perform the reverse movements and crawl backwards.⁣⁣

If you want to target more serratus, crawl so your hands are farther ahead of your shoulders versus directly beneath your shoulders.

Press your body away from the floor and protract your shoulder blades (move them away from your spine and around your ribcage).⁣⁣⁣

For the duration of the exercise, do not allow your shoulders to shrug towards your ears.

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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to excessively 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.

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#4) Weight Transfers From Bear Crawl

This exercise improves lumbo-pelvic stability, and shoulder and scapular stability.

Coaching Tips:

Get into a bear crawl position. Your head, torso, and hips should be in a stacked position. Your thighs should be vertical, knees bent, and several inches above the floor.

Place your feet so they are about hip to shoulder width apart.

On the planted side, your hand should be underneath your shoulder. Spread your fingers, and pretend you are suctioning or screwing your hand and fingers to the floor.

On the other side of your body, place a weighted object.

Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.

Now pass the weight to the opposite side of your body. The farther away the weight travels from the midline of your body, the more challenging the exercise will be.

Pay attention to your 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, do not allow your shoulders to shrug towards your ears.

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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.

For the duration of the exercise, keep your core muscles braced and squeeze your glutes.

Before each weight transfer, pause and do a proper reset. Most people rush and do not do a proper reset.

In terms of breathing, do what works and feels best for you.

#5) Renegade Rows From Bear Crawl

This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility (and stability on the planted side).

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/the weights.⁣⁣ ⁣⁣⁣⁣

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 and draw your shoulder blade in towards your spine.

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 your body 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, do not allow your shoulders to shrug towards your ears.

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, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, hips to pike or collapse, or weight to shift from foot to foot.