This week I’m doing a feature on exercises you can do in a bear crawl position. I’m guessing you likely haven’t seen or tried most of these before. While some of the exercises are definitely unique, they absolutely make sense. If you are going to be creative, there needs to be a WHY, and you should be able to explain the rationale behind the exercise.
1. Single Leg Bear Crawl Hold + Single Arm Landmine Anti-Rotational Flies
This exercise develops lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).
Key Points:
- Get into a bear crawl position. Your head, torso, and hips should be in a stacked position.
- Place your thigh so it is in a vertical position, bend your knee, and keep it a few inches above the floor. Lift your other leg, bend your knee, and maintain this position for the duration of the exercise. Your glutes will play a big role in your ability to maintain this position.
- Now grab the barbell with your hand on the same side of your body where the leg is elevated. If you want to make this exercise easier, adopt a contralateral (versus ipsilateral) stance where the arm and foot on the opposite sides of your body are in contact with the floor.
- Before you perform each fly, 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 perform a fly and roll the barbell laterally. Once you hit your end range (a range where you are able to maintain proper form), perform the reverse movement and return the barbell to the starting position.
- As for the non-working side, do not mindlessly hang out on your shoulder. Press your body away from the floor and protract your shoulder blade (moves away from the spine).
- 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 or hips rotate, or weight shift from foot to foot (your knees should always remain the same height above the ground).
- I prefer to steadily exhale as I am performing the fly, and will inhale as the weight is returning to the starting position. Figure out what works and feels best for you.
Regression:
Make this exercise easier by performing the exercise bilaterally (on two feet).
Progression:
Make this exercise more challenging by increasing the range of the fly, or by adding band resistance.
2. Band Resisted Multidirectional Taps For Glutes While In Bear Crawl Position
This exercise develops lumbo-pelvic stability, and shoulder and scapular stability.
Key Points:
- Place a resistance band just above your knees. There should be tension in the band for 100% of the movement.
- 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.
- 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.
- Now perform toe taps in multiple directions. Once you return to the starting position, repeat using the opposite side, or you can perform all reps using one side before switching.
- Be sure to engage the glute on the non-working side, not just on the working/moving side.
- In terms of your shoulders/shoulder blades, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blades (moves away from the spine).
- 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 or hips rotate, weight shift from foot to foot, and do not let your hips pike or collapse.
Regression:
Make this exercise easier by using a band with less resistance, or by using no band.
Progression:
Make this exercise more challenging by using a band with more resistance.
3. Kettlebell Transfer From Bear Crawl Position
This exercise develops lumbo-pelvic stability, shoulder and scapular controlled mobility (one the side that is moving), and stability (on the side that is planted).
Key Points:
- 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.
- Place a kettlebell 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 pass the kettlebell to the opposite side of your body. Repeat using the opposite arm.
- In terms of your shoulder/shoulder blade on the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (moves away from the spine).
- 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 or hips rotate, weight shift from foot to foot, and do not let your hips pike or collapse.
Regression:
Make this exercise easier by using a lighter weight.
Progression:
Make this exercise more challenging by using a heavier weight.
4. Renegade Rows From Bear Crawl Position
This exercise develops lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted), and upper body strength.
Key Points:
- 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 row, and initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards the spine (retract). Do not initiate the movement with your arm, and do not use momentum.
- Do not allow your elbow to flare out; instead keep it close to your side.
- Lower the weight with control. During the lowering/eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement (protraction) as it did during the rowing/concentric component.
- In terms of your shoulder/shoulder blade on the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (moves away from the spine).
- 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 or hips rotate, weight shift from foot to foot, and do not let your hips pike or collapse.
Regression:
Make this exercise easier by using a lighter weight.
Progression:
Make this exercise more challenging by using a heavier weight.
5. Ab Wheel Rollouts From Bear Crawl Position
This exercise develops lumbo-pelvic stability, and shoulder and scapular stability.
Key Points:
- 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 the ab wheel. 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.
- Now roll the wheel to a range where you are able to maintain proper form. Once you hit your end range, perform the reverse movement and return to the starting position.
- 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 or hips rotate, weight shift from foot to foot, and do not let your hips pike or collapse.
- In terms of breathing, do what works and feels best for you. I prefer to steadily exhale as I am performing the rollout, and will inhale as I am returning the wheel to the starting position.
Regression:
Make this exercise easier by decreasing your range of motion, or by performing the exercise from the knees.
Progression:
Make this exercise more challenging by increasing your range of motion, or by performing the exercise from the feet.
6. Single Arm Pallof Presses From Bear Crawl Position
This exercise develops lumbo-pelvic stability, shoulder controlled mobility (on moving side), and stability (on planted side).
Key Points:
- Attach the band to a secure surface. When you are in the starting position, the point of attachment of the band should be in line with your shoulder. There should be tension in the band for 100% of the movement.
- 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.
- Before you initiate the press, take a deep breath in (360 degree breath around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips, and squeeze your glutes.
- Now perform a single arm prone press. “Row” the arm back to the starting position. For the duration of the movement, keep your hand and arm in line with your armpit.
- Make sure that you perform all of the movements with complete control.
- Do not keep your shoulder blade pinned. It is meant to move. In terms of your shoulder/shoulder blade on the planted side, do not mindlessly hang out. Press your body away from the floor and protract your shoulder blade (moves away from the spine).
- 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 or hips rotate, weight shift from foot to foot, and do not let your hips pike or collapse.
- In terms of breathing, do what works and feels best for you. I prefer to steadily exhale as I am performing the press, and will inhale as I am returning my arm to the starting position.
Regression:
Make this exercise easier by using a band with more resistance.
Progression:
Make this exercise more challenging by using a band with less resistance.
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