08/16/2017: Resisted Bear Crawls

DIRECTIONS:

  1. Set up a large resistance band to a weight rig, or other stable anchor.
  2. Place around your hips.
  3. Assume bear crawl, all-fours, position.
  4. Crawl forward as far as the band allows, and control the return to your starting position going backwards.
  5. Repeat 10 times. Rest only in starting position. Goal is to get time under tension.

TIPS:

  • If you don’t have a resistance band, you can add intensity by adding light dumbbells in your hands.
  • Try to maintain a neutral spine. Achieve an abdominal brace throughout.
  • Maintain active shoulders, i.e. scapular protratction. Don’t let your body sink towards the floor when fatigued.

TARGETS:

Crawling, motor planning, shoulder stability, core stability