Bear Crawl
Also known as: Bear Walk
Bear Crawl is a compound strength exercise using body only that trains the shoulders.
StrengthBody OnlyBeginnerCompound
Primary muscles: Shoulders
Secondary muscles: Abdominals, Quadriceps, Triceps
How to do it
- Start on your hands and the balls of your feet with knees bent and hovering an inch or two above the floor.
- Keep your back flat and hips level with your shoulders.
- Crawl forward by moving the opposite hand and foot together in short steps.
- Continue for the target time or distance without letting your knees touch down.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Bear Crawl from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Shoulders volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
