Bear Crawls Forward and Backward

  • HOW: Start in the bear crawl position on your hands and feet, with your knees about a half inch off the ground. In this position, your shoulders should be engaged and driving into the ground. Slowly crawl forward by moving on hand and the opposite leg at the same time, then switch sides. After a few steps forward, then push backwards.
  • FEEL: You should feel your core, hips, and shoulders working.
  • COMPENSATION: Do not let your hips/back move. Pretend you have a cup of water balancing on your low back. Don’t let it spill!

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