{"id":7023,"date":"2021-07-09T17:36:05","date_gmt":"2021-07-09T17:36:05","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7023"},"modified":"2021-07-09T17:36:08","modified_gmt":"2021-07-09T17:36:08","slug":"bear-crawl-wall-climbs-core-strengthener-better-shoulder-stability","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/bear-crawl-wall-climbs-core-strengthener-better-shoulder-stability\/","title":{"rendered":"Bear Crawl Wall Climbs: Core Strengthener + Better Shoulder Stability"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This unique bear crawl variation improves lumbo-pelvic stability, and shoulder\/scapular stability.\u2063 \u2063I\u2019ve posted the plank variation before, but the bear crawl feels even more challenging! \u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Bear Crawl Wall Climbs\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/Pl3s2lVlRWk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Get into a bear crawl position, and face a wall. \u2063 Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your thighs so they are in a relatively vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), and squeeze your glutes.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Now place one hand on the wall, and then the other.\u2063 \u2063 Pause for a count, then perform the reverse movements and return to the floor\/starting position. \u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Touch both the wall and floor as softly as possible. \u2063 \u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do a proper reset between reps. Don\u2019t rush!\u2063\u2063\u2063 \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On both the floor and on the wall, pretend you are trying to spread\/suction your full hand and fingers to the surface.\u2063 \u2063 \u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>On both the floor and on the wall, push away from the surface and protract your shoulder blades (move them away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063\u2063 \u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Do not allow your shoulders to shrug. \u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace).\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/121371743_362322228152138_2119983897493471978_n-5.jpg?resize=562%2C644&#038;ssl=1\" alt=\"\" class=\"wp-image-7026\" width=\"562\" height=\"644\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/121371743_362322228152138_2119983897493471978_n-5.jpg?w=749&amp;ssl=1 749w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/121371743_362322228152138_2119983897493471978_n-5.jpg?resize=262%2C300&amp;ssl=1 262w\" sizes=\"auto, (max-width: 562px) 100vw, 562px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-luminous-vivid-amber-background-color has-background\" style=\"font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Push-Up Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/www.ultimatepushups.com\/ultimate-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This unique bear crawl variation improves lumbo-pelvic stability, and shoulder\/scapular stability.\u2063 \u2063I\u2019ve posted the plank variation before, but the bear crawl feels even more challenging! \u2063 Coaching Tips: Get into a bear crawl position, and face a wall. \u2063 Your head, torso, and hips should be in a stacked position.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Place your thighs so they are in a relatively vertical position, bend your knees, and keep them a few inches above the floor.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063\u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around the spine), brace your core (360 degree brace), and squeeze your glutes.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 Now place one hand on the wall, and then the other.\u2063 \u2063 Pause for a count, then perform the reverse movements and return to the floor\/starting position. \u2063 \u2063 Touch both the wall and floor as softly as possible. \u2063 \u2063\u2063\u2063 Do a proper reset between reps. Don\u2019t rush!\u2063\u2063\u2063 \u2063\u2063 On both the floor and on the wall, pretend you are trying to spread\/suction your full hand and fingers to the surface.\u2063 \u2063 \u2063\u2063\u2063 \u2063 On both the floor and on the wall, push away from the surface and protract your shoulder blades (move them away from your spine and around your ribcage). Do not mindlessly hang out.\u2063\u2063\u2063 \u2063 Do not allow your shoulders to shrug. \u2063 \u2063\u2063\u2063\u2063 \u2063 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.\u2063\u2063\u2063\u2063 \u2063\u2063\u2063\u2063 \u2063 For the duration of the exercise, keep your core braced (360 degree brace).\u2063\u2063\u2063 \u2063\u2063\u2063\u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063\u2063\u2063\u2063\u2063\u2063\u2063\u2063 Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Push-Up Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7025,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,22,576,1,851,592,23],"tags":[425,399,398,324,500,828,464,286,285,525,527,752,183,271,326,325,173,409,408,516,237,400,396,770,716,479,668,669,688,667,287,272,238,635,812,317,172,331,298,467,437,241,670,672],"class_list":["post-7023","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-core-exercises","category-filler-exercises","category-fitness","category-home-workouts","category-minimal-equipment","category-shoulder-health","tag-ab-workouts","tag-ab-workouts-for-men","tag-ab-workouts-for-women","tag-advanced-core-exercises","tag-athlete-training","tag-athlete-workout","tag-athlete-workouts","tag-bear-crawl","tag-bear-crawls","tag-best-core-exercise","tag-best-core-workout","tag-core-core-workout","tag-core-exercises","tag-core-stability","tag-core-stability-exercises","tag-core-stability-training","tag-core-training","tag-core-training-for-men","tag-core-training-for-women","tag-core-workout","tag-core-workouts","tag-core-workouts-for-men","tag-core-workouts-for-women","tag-home-fitness","tag-home-training","tag-home-workout","tag-home-workout-for-men","tag-home-workout-for-women","tag-home-workout-program","tag-home-workouts","tag-how-to-bear-crawl","tag-meghan-callaway-core","tag-meghan-callaway-core-training","tag-minimal-equipment","tag-shoulder-durability","tag-shoulder-exercises","tag-shoulder-health","tag-shoulder-prehab","tag-shoulder-stability","tag-shoulder-training","tag-stability-training","tag-strong-core","tag-train-from-home","tag-workout-at-home","main-post"],"yoast_head":"<!-- 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