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Abs
Bear Crawl
A crawling movement for the core, shoulders and coordination.
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Target
Abs
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
10-20 metres
Execution
How to perform
1. Start on hands and toes on a clear, non-slip surface with knees hovering just off the floor.
2. Brace your abdomen and keep your back level without letting the hips rise.
3. Move opposite hand and foot forward together in small controlled steps.
4. Crawl the planned distance and rest before your form or breathing deteriorates.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Start on hands and toes on a clear, non-slip surface with knees hovering just off the floor
- 2Brace your abdomen and keep your back level without letting the hips rise
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.