Bear Crawl

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Bear Crawl, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Clear the route, set the hands on a non-slip surface and begin with enough knee bend for control.

Execution

- Take small opposite hand-foot steps or walk the hands out as named. Keep the hips quiet and stop before the back sags.

Range, tempo and breathing

- Cover 3 × 20–40 meters under control. Include every turn in the measured route and stop before grip, posture or foot placement changes.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not rush, cross the limbs or reach farther than the trunk can hold. Shorten the route or elevate the hands.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.