Weighted Bear Crawl
Muscle Groups: Abs
Weighted Bear Crawl focuses on Abs, with Hips, Quads, Shoulders, Chest, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Bear Crawl with proper form and technique.
- 1
Start on all fours with your hands directly under your shoulders and knees under your hips. Keep your back flat and core engaged.
- 2
Lift your knees slightly off the ground, hovering them above the floor, while holding a weight in one hand.
- 3
Move forward by simultaneously reaching your opposite hand and foot, maintaining a steady motion and keeping your core tight.
- 4
Continue crawling forward for the desired distance, ensuring your hips stay low and your movements are controlled.
Tips for Success
These tips will help you perform Weighted Bear Crawl safely and effectively while maintaining proper form.
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Keep your back straight and avoid arching it to prevent strain.
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Don’t rush; move slowly and steadily to maintain balance and form.
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Ensure your shoulders are over your wrists to avoid wrist strain.
Secondary Muscles
While Weighted Bear Crawl primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Quads, Shoulders, Chest, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Bear Crawl, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bear Crawl, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
