The Bear Crawl



  1. Start in a crouched position and drop onto all fours with your hands directly under your shoulders. Fully extend your arms and rise onto the balls of the feet. Keep your knees off the ground.

  2. The movement should be contralateral - that is, moving the opposite arm and leg. For example, start moving the right hand, then the left leg, left hand then the right leg to move forward. 

  3. Other pointers: Keep a flat back, be light on your hands and feet and don't have your hips too high.

  4. Strap on a weight vest or wear a loaded backpack to increase the intensity.

  5. You’ll also find crawling up an incline (up a hill or a staircase) will increase the difficulty. Going downhill or down stairs adds another level of focus and control.  
  6. Aim to move with grace and control whether slow or at speed.