Bear Crawl Forward-Back

Setup

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

- For Bear Crawl Forward-Back, 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.