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Reverse Bear Crawl

AdvancedStrengthTier T3

Set up in a bear-crawl position with your knees hovering just off the floor. Step your hands and feet backward. Push firmly through your palms and keep your hips low and stable as you crawl.

Targets: Shoulder
Muscles: Transverse Abdominis, Rectus Abdominis

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

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the hands and feet in the quadruped bear-crawl position, knees hovering off the floor.
  • Load the palms into the floor before the first backward step.
  1. He is in the quadruped bear-crawl position, hands under shoulders, feet under hips, knees hovering just above the floor.

    Step 1 of 5

    Set the quadruped bear-crawl position with the knees hovering just off the floor.

  2. He has begun the reverse crawl, his hands stepped back and the opposite feet moving with them, knees still hovering.

    Step 2 of 5

    Step the hands and feet backward to begin the reverse crawl.

  3. He is mid-crawl backward, one palm driving into the floor as the opposite hand and foot reach back, hips low and stable.

    Step 3 of 5

    Push firmly into the floor through the palms to keep the backward crawl moving, hips low and stable.

  4. He continues the backward crawl along the track, the quadruped gait steady, the hips held low and stable.

    Step 4 of 5

    Continue the backward crawl with the hips low and stable across the distance.

  5. He is in the quadruped bear-crawl position, hands under shoulders, feet under hips, knees hovering just above the floor.

    Step 5 of 5

    Set the quadruped bear-crawl position with the knees hovering just off the floor.

Safety Information

Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.