
Bear Crawl
Rediscover primal movement patterns with this full-body exercise. Builds coordination, strength, and endurance simultaneously.
Focus Areas
Prerequisites

Bear Crawl
Rediscover primal movement patterns with this full-body exercise. Builds coordination, strength, and endurance simultaneously.
Prerequisites
The bear crawl returns adults to the fundamental crawling pattern, creating a full-body exercise that develops strength, coordination, and endurance. This quadrupedal movement, with knees hovering just above the ground, challenges the entire body while teaching efficient movement patterns. The exercise scales from basic forward crawling to complex multidirectional patterns, providing long-term progression.
At Beyond Movement, we embrace bear crawls as a diagnostic and training tool that reveals movement deficiencies while building comprehensive fitness. The exercise demands coordination between upper and lower body, core stability to maintain position, and the endurance to sustain quality movement. We progress from short distances with perfect form to longer durations and varied patterns.
Bear crawl training develops attributes unavailable through traditional exercises. The constant core engagement builds functional stability, while the crawling pattern enhances shoulder stability and hip mobility. Athletes find improved agility and body control, while the exercise serves as excellent conditioning without impact stress. The primal movement pattern also provides psychological benefits, reconnecting practitioners with fundamental movement.
Prerequisites
Master these skills first:
- Basic quadruped position
- Wrist strength for loading
- Core strength for position
- Coordination for crawling
Common Mistakes
Avoid these errors:
-
Hips too high
Instead: Maintain low position
-
Knees touching ground
Instead: Hover throughout
-
Uncoordinated limbs
Instead: Opposite arm and leg
-
Holding breath
Instead: Breathe rhythmically
-
Speed over form
Instead: Prioritize quality
Related Skills
Foundation
Plank
Master the fundamental core stability position. This essential exercise builds the foundation for all movement training.
Foundation
Wrist Conditioning
Prepare your wrists for the demands of handstand and floor work. Build strength and mobility for sustainable practice.
Variation
Crawling Patterns
Reconnect with fundamental movement through various crawling patterns. Builds coordination, strength, and mobility simultaneously.
Variation
Crab Walk
Build shoulder stability and coordination with this reverse crawling pattern. Fun and challenging for all levels.
Progression
bear-crawl-progressions
Coming Soon
Learn This Skill In These Classes
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