No matter who you are or what your goals are, there is a strong case for adding Bear Crawls into your programming! Athletes, average joes and everything in between could benefit from this simple & effective staple exercise.
In terms of bang for your buck, you truly get a wide variety of built-in benefits when it comes to Bear Crawls.
- Mental Focus
- Contralateral Movement
- Core Training
- Low Impact
These are all features of a Bear Crawl that get enhanced when you add a slight amount of load. One of my favorite ways to do so is by dragging the prowler behind you. Other options include weighted vests, wrist/ankle weights, bands, chains, etc.
These all have their own unique advantages, but in my opinion, nothing beats out the sled. With the weight behind you, it really forces you into staying true to your form and giving each step a purpose. You can’t get lazy or lose focus because the weight simply will not move. It also feels awesome on your core and back with some slight traction happening in the spine, and lord knows I need that.
Here are just a few major check points you can use to make sure you’re on the right track.
- Start with: Hands under shoulders & knees under hips
- Take contralateral steps, moving the arm & leg simultaneously
- Flat back, neutral neck
- Limit weight shift (hardest part for me)
- Reach through your back
- Breath into your upper back
- Slowwwwww down
Give these a try, but don’t let your ego take over. Go light. Make this a really stable and effective sled drag, don’t worry about the load. All you need is enough…