THE BEAR CRAWL
I am sorry everyone that I have not been that active lately, my business has been taking me away from posting as much. Now that my new space is coming together you will start seeing more videos from me again.
The bear crawl is something I have seen people do for so many years and there are many ways to look at doing it. Some people like to do it to raise their heart rate and increase the intensity of the workout, in the gymnastic side they like to do it to load the shoulders to train people for a handstand, but today I am going to talk about it to help strengthen the core as well as train the body for core to extremity movement.
In most individuals, the core is extremely weak and can not engage for a long duration of time. If we add movement into the equation we can see that time shorten even further. By focusing on engaging the internal core muscles while moving we can then help that transfer to many other things we do in life.
This is more of an intermediate exercise, you first need to learn about how to brace with your core and then move your extremities. while the muscles are still engaged (like a dead bug)
HOW TO PERFORM
1️⃣ Go onto your hands and knees, with your hands under your shoulders and knees under the hips
2️⃣ Take a deep breath in and breath all the air out of the body, you should feel the midsection feel a lot tighter
3️⃣ Keep that midsection engaged and slightly lift your knees off the floor
4️⃣ Take your first step by lifting your right hand and your left foot at the same time, then repeat with the other side
5️⃣ Crawl for 20 ft one way and 20 ft back
*Make sure when you are walking, the back stays completely flat, engaged, and parallel to the floor.
**You do not want your hips to be shifting from side to side, lifting, or rotating. Your body is engaged so there should be no movement in the body besides the arms and legs.
HAVE YOU DONE THESE BEFORE? YES or NO