How to Do Bear Crawl (Weighted): Step by Step
- Hands and feet on ground, knees hover 2 inches off floor
- Crawl forward: opposite hand and foot move together
- Keep back flat and hips low
- Move slowly with control — speed is not the goal
Common Mistakes to Avoid
- Hips piking up too high
- Moving same-side hand and foot together (should be opposite)
- Rushing through instead of controlled movement
Bear Crawl (Weighted) Tips
- If you don't have a weight vest, this also works with a backpack loaded with books
- 10 meters feels like an eternity with a vest — start short
- Focus on keeping your hips level and quiet — the less movement the better
Muscles Worked
coreshouldersquads
Equipment
weight vest
Tracking
Timed