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Exercise handout — move better, feel better.
Bear Hold
Hold a position on hands and toes with knees slightly off ground. Challenges shoulder stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
20 sec
Reps / Time
45 sec
Rest
20-30 second holds
Tempo
Step-by-Step Guide
Set up
- Start on hands and knees
- Hands under shoulders
- Knees under hips
Step 1 of 5
Push floor away with hands (engage shoulders)
Step 2 of 5
Lift knees about 1 inch off the floor
Step 3 of 5
Keep your back flat
Step 4 of 5
Hold this position
Step 5 of 5
Breathe normally while holding
Breathing
- Breathe normally
- Don't hold your breath
Form Cues
- Keep back flat
- Push floor away
- Knees stay low
- Don't hold breath
Common Mistakes to Avoid
- Knees too high
- Back rounding
- Shoulders shrugging
- Holding breath
Safety Information
Keep breathing. Great for core and shoulder stability.
Progressions
Hold longer or add shoulder taps
Regressions
Hold for shorter time
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.