By: Kay Rivera

A notable speedwork movement found on the Turf is the Bear Crawl. 

The Bear Crawl works a wide variety of muscles throughout the body. This includes the shoulders, chest, core, and quads, making it truly a total body maneuver. 

The Bear Crawl is a contralateral movement, meaning that the opposite arm and leg will be moving simultaneously. 

The Bear Crawl

How to Bear Crawl: 

  1. Place your both hands on the ground under your shoulders.
  2. Keep your back flat.
  3. Move your right hand forward while simultaneously moving your left foot to follow, alternating to move forward. 

Things to look out for:

  • Do not overextend by moving your foot too far forward.
  • Keep the core stabilized to ensure balance. 
  • Stay light on your hands and feet. 
Overextended Bear Crawl
Overextended Bear Crawl with foot too far forward.

The Bear Crawl can be done forward or backward. When practicing aim for stability in the movement by bracing your core which will lead to a graceful movement. 

For more Bear Crawl tips – sign up for our workshop this Saturday at 3:30pm!

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