Bear Crawl to Push-Up
Bear Crawl to Push-Up combines strength and endurance by working the whole body. The exercise activates the shoulders , core , chest , arms and legs , while improving coordination and balance.
Correct technique and execution
How to perform the Bear Crawl to Push-Up :
- Start in a bear crawl position with your hands and toes on the ground and your knees slightly off the floor.
- Crawl forward on hands and feet, with body stable and knees close to the ground. Take 3-5 steps forward.
- Perform a push-up, lower your body to the ground and push back up to plank position.
- Crawl back to starting position and repeat.
Common errors
- Too high hip position: Keep your hips low during the bear crawl to activate your core muscles.
- Sway your back in a push-up: Keep your core tight to avoid strain on your lower back.
- For fast movements: Perform the exercise in a controlled manner for better form and muscle activation.
Modifications and variations
- Kneeling push-up: If push-ups are too demanding, you can perform them from your knees.
- Explosive push-up: For added challenge, make push-ups explosive by pushing your hands off the ground.
Sets and repetitions
Perform 3 sets of 8-10 repetitions, or adjust the number to your level.
Breathing technique
Breathe in when you lower yourself into a push-up, and breathe out when you push yourself up. Maintain a steady breathing rhythm while crawling.