How to do the Bear Crawl, step by step
- Get on all fours with your hands under your shoulders.
- Lift your knees a few centimeters off the floor.
- Move opposite hand and foot forward together.
- Keep your back flat and your hips low.
- Move steadily over the prescribed distance.
Common mistakes and how to fix them
- Hips too highkeep your hips low and your back flat.
- Same-side hand and foot togethermove diagonally.
- Steps too bigtake short, controlled steps.
How to scale the Bear Crawl
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Shorter distance
- Bear Hold in place
- Slower pace
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.