{"id":48523,"date":"2022-12-28T11:56:24","date_gmt":"2022-12-28T11:56:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=48523"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bear-crawl-benefits","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/","title":{"rendered":"Bear Crawl Benefits, Proper Form, Variations &#038; More"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#What_Is_The_Bear_Crawl_Exercise\" >What Is The Bear Crawl Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#What_Are_Bear_Crawls_Good_For\" >What Are Bear Crawls Good For?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#How_To_Do_The_Bear_Crawl_Workout\" >How To Do The Bear Crawl Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#The_Benefits_Of_Bear_Crawl_Workout\" >The Benefits Of Bear Crawl Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#How_Can_I_Make_The_Bear_Crawl_Exercise_More_Challenging\" >How Can I Make The Bear Crawl Exercise More Challenging?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#What_Are_Some_Of_The_Reverse_Bear_Crawl_Benefits\" >What Are Some Of The Reverse Bear Crawl Benefits?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#What_Are_Some_Other_Variations_Of_The_Bear_Crawl_Exercise\" >What Are Some Other Variations Of The Bear Crawl Exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The bear crawl exercise is one of those workouts that if you are unfamiliar with it and then randomly see it being done, will probably have you thinking that you took a wrong turn somewhere and ended up in a random place that only looks like your gym. Those who are familiar with it would likely gladly inform you that despite how odd it might look, this exercise is often included in intermediate and advanced crossfit and other high intensity workout programs because of its numerous benefits. <\/span><span style=\"font-weight: 400;\">If you are curious about how crawling &#8211; an activity often left to babies &#8211; could possibly improve your fitness and strength, then you are in the right place. In today\u2019s article, we shall be taking you through how to do this workout, outline some bear crawl benefits, tell you which muscles benefit the most from bear crawls, and much more.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bear_Crawl_Benefits\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bear_Crawl_Benefits\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Bear_Crawl_Exercise\"><\/span><b>What Is The Bear Crawl Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before getting into the bear crawl exercise benefits, what is this <a href=\"https:\/\/betterme.world\/articles\/swimming-for-seniors\/\">exercise<\/a> and how do you do it?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At a quick glance, the bear crawl looks quite similar to the baby crawl, however, the two are not the same. With the baby crawl, your bodyweight is supported with the hands (palms) and the knees with the toes doing little to no work. On the other hand, with the bear crawl, you support your weight on your hands and toes rather than your knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what is this <a href=\"https:\/\/betterme.world\/articles\/foot-intrinsic-exercises\/\">workout<\/a> exactly? It is a bodyweight mobility, strength, and cardio exercise that will have you sweating, out of breath and burning loads of calories in no time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Bear_Crawls_Good_For\"><\/span><strong>What Are Bear Crawls Good For?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to bear crawl muscles worked, this workout, like pushups and mountain climbers, uses almost all the muscles in your body, and thus is considered a full body workout. However, the muscles mostly used include those in your shoulders, core, glutes, chest and back, quads, calves, as well as the hamstrings.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_The_Bear_Crawl_Workout\"><\/span><strong>How To Do The Bear Crawl Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Equipment &#8211; Luckily this exercise doesn\u2019t need any special <a href=\"https:\/\/betterme.world\/articles\/glute-isolation-exercises\/\">equipment<\/a>. It can be done both indoors and outside. As long as you have enough open space (you can walk about 10 paces across), you are good to go. PS, make sure the surface isn\u2019t too rough so as not to hurt your palms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting on the ground on all fours. Your palms should be on the floor with the wrists right under the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your wrists are in the right position, turn your attention to your knees, core, back and feet.\u00a0<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Your knees should be right under your hips.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Core should be tight &#8211; Think about pulling your belly button toward the spine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Your back should be flat &#8211; Do not drop your belly or curve the spine upwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Your feet should be hip-width apart with the toes tucked and touching the ground.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">On an inhale, lift your knees slightly off the ground by pressing your palms and feet\/toes into the ground. The knees should hover one or two inches off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and your core tight, crawl forward by simultaneously moving the right hand and the left leg forward. Remember that your knees shouldn\u2019t touch the ground at any point during this movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch sides immediately after placing weight on the right hand and left leg, moving the left hand and right leg forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep crawling forward for your desired number of steps\/distance.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/is-walking-in-place-good-exercise\/\">Important points<\/a> to remember:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure that your keep breathing throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knees should remain 1 or 2 inches off the ground throughout &#8211; this is not a baby crawl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you do not have enough space to keep crawling forward till exhaustion, just turn around and head back to the start position once you get to the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have a wrist or shoulder injury please avoid this workout till the pain faded or injury heals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always warm up before any workout, include this one as it prevents any injury.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/thrusters-muscles-worked\/\"><i>What Are The Thruster Muscles That Are Worked, And How Will This Exercise Benefit You?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bear_Crawl_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-47369 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1024x576.png\" alt=\"bear crawl benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207639.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Benefits_Of_Bear_Crawl_Workout\"><\/span><b>The Benefits Of Bear Crawl Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now that you know how to execute this workout, what benefits does the bear crawl exercise have on people?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of them include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>No equipment needed<\/b><span style=\"font-weight: 400;\"> &#8211; As seen above, the bear crawl exercise is pretty convenient to do as all you need is ample space and your body. You do not even need to be in an actual gym to get the workout in. Whether you are at home, in a park, or even at the beach, you can easily get on all fours and get a quick workout in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It\u2019s a great core workout<\/b><span style=\"font-weight: 400;\"> &#8211; Let\u2019s be honest, many of us are bored of having to do the same old sit up and crunch workout variations in the name of core exercises. If you are looking for some variety in your core workout, the bear crawl is a great option to try out. In fact, in 2017, one study stated that animal flow movement exercises like this one had a greater effect on the core muscles than static exercises like the plank (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/318471304_Effects_of_Static_Stationary_and_Traveling_Trunk_Exercises_on_Muscle_Activation\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is a compound exercise<\/b><span style=\"font-weight: 400;\"> &#8211; Compound workouts are exercises that work multiple muscle groups at the same time. As mentioned before, not only is this workout considered a full body workout, but it also targets your core, glutes, calves, shoulder, chest, quads, hamstrings, and back muscles at the same time.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has shown that compound exercises are better than isolation or single joint\/muscle exercises because they help you burn more calories, boost faster muscle gains and <a href=\"https:\/\/betterme.world\/articles\/is-it-good-to-workout-before-bed\/\">strength<\/a>, will elevate your heart rate faster, improve flexibility, and help maximize your oxygen consumption (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5744434\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It is a great functional workout<\/b><span style=\"font-weight: 400;\"> &#8211; Crawling is a form of quadrupedal movement. For anyone unaware, quadrupedal movements are those that use all four limbs to either walk or run. These exercises incorporate animal poses, transitions, and crawling patterns to\u00a0 improve fitness. Such movements are often seen in unconventional <a href=\"https:\/\/betterme.world\/articles\/exercise-to-lower-cholesterol\/\">activities<\/a> or workouts such as climbing, free running, parkour, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a study published in the <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research, <\/span><\/i><span style=\"font-weight: 400;\">earlier this year, researchers found that when compared to regular physical activity, those who add quadrupedal movement training on to regular workouts had better functional movement, flexibility, and stability (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33021583\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Works well as an alternative cardio workout<\/b><span style=\"font-weight: 400;\"> &#8211; Don\u2019t feel like running, walking, cycling, jumping rope, or swimming but you still want a challenging workout that will get your heart rate up and burn some calories? Try some bear crawls instead. Improved cardio fitness may not seem like an option for bear crawl workout benefits, but it is indeed possible.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As stated above, this workout will improve your maximum oxygen consumption just like other cardio exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5744434\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). That aside, a study published this year in the <\/span><i><span style=\"font-weight: 400;\">Frontiers in Sports and Active Living<\/span><\/i><span style=\"font-weight: 400;\"> journal found that when compared to walking, quadrupedal movement <a href=\"https:\/\/betterme.world\/articles\/kegel-exercises\/\">training<\/a> burned more calories and improved heart rate in the older adult subjects (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fspor.2022.992687\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bear_Crawl_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-47362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1024x576.png\" alt=\"bear crawl benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It will help you move better<\/b><span style=\"font-weight: 400;\"> &#8211; The bear crawl exercise is a mobility exercise that can help everyday movements become easier and smoother.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Mobility exercises are defined as <a href=\"https:\/\/betterme.world\/articles\/pilates-exercises-at-home\/\">exercises<\/a> that will increase your range-of-motion and your stabilization, or control of the muscles that surround each joint. According to a very recent study, quadrupedal movement training will significantly increase your hip and shoulder mobility (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33021583\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Will improve hand-eye coordination and brain function<\/b><span style=\"font-weight: 400;\"> &#8211; Like mobility, these are two bear crawl workout benefits that are essential for day-to-day activities. Because you are moving opposite sides of your body in coordination with each other (right hand, left leg and vice versa), this will help boost your hand-eye and overall coordination skills. In fact, in a study published back in 2013, researchers stated that the crawling stage in the life of infants is very important as it helps develop their memory, hand-eye coordination, and spatial cognition (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyg.2013.00440\/full\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In terms of brain function, a study published in the <\/span><i><span style=\"font-weight: 400;\">Human Movement Science<\/span><\/i><span style=\"font-weight: 400;\"> journal in 2016 stated that by doing 60-minute quadrupedal movement training for 4 weeks, study participants were reported to have significantly improved cognitive flexibility (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26896559\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Cognitive flexibility is important as it enables an individual to work efficiently to disengage from a previous task, reconfigure a new response set, and implement this new response set to the task at hand. In layman\u2019s terms, your brain is able to adapt to new, changing, or unplanned events faster.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bear_Crawl_Benefits\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Can_I_Make_The_Bear_Crawl_Exercise_More_Challenging\"><\/span><b>How Can I Make The Bear Crawl Exercise More Challenging?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As an intermediate and advanced workout, this exercise is already quite challenging to many. However, if you\u2019d like to test your strength and endurance, here are some things that you could do to make the workout even more challenging<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear wrist or ankle weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the distance covered or number of sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try racing with a friend &#8211; The challenge here is to beat your friend without rushing through the exercise. Remember that bear crawls are not about speed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear a weighted vest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tie a rope around your waist and pull something heavy behind you<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_Some_Of_The_Reverse_Bear_Crawl_Benefits\"><\/span><b>What Are Some Of The Reverse Bear Crawl Benefits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The reverse bear crawl is just one of the many variations of this workout. In this, instead of moving forward with alternating hands and feet, you will instead crawl backward alternating their hands and feet. The benefits of this variation are the same as the standard bear crawl benefits. However, because you are moving backward and can\u2019t really use your eyes to monitor where you are going, this adds a slight level of difficulty which can help work to improve your general coordination and spatial awareness.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\"><i>Tone Your Arms Using Triceps Exercises With No Equipment Required<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bear_Crawl_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-47371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1024x576.png\" alt=\"bear crawl benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207640.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Are_Some_Other_Variations_Of_The_Bear_Crawl_Exercise\"><\/span><b>What Are Some Other Variations Of The Bear Crawl Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some variations of this workout include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weighted bear crawl <\/b><span style=\"font-weight: 400;\">&#8211; Ordinarily, this workout just uses your bodyweight but you can also use a weighted vest or heavy backpack to add some weight while doing the standard bear crawl. You could also use some dumbbells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sideways bear crawl<\/b><span style=\"font-weight: 400;\"> &#8211; Start in the same position as you would the standard forward crawl. Instead of moving forward, move sideways, either to your right or left. Make sure to move while alternating the hands and legs &#8211; left hand with right leg, right hand with left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Uneven bear crawl<\/strong> &#8211; This is your standard forward bear crawl only this time you do it on a slope or hill. The incline and uneven ground add quite the challenge to this workout.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bear crawl benefits show that this unconventional compound workout should definitely not be overlooked. From improving cardiovascular health, burning calories, working multiple muscles at the same time, to improving coordination and much more, it is a fantastic workout to include in your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As usual, if you have some injury of some sort, please wait for it to heal before engaging in any physical activity, and always watch your form to ensure that you do not injure yourself and that you are working the right muscles.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bear_Crawl_Benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>The bear crawl exercise is one of those workouts that if you are unfamiliar with it and then randomly see it being done, will probably have you thinking that you took a wrong turn somewhere and ended up in a random place that only looks like your gym. Those who are familiar with it would [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":48524,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[109],"class_list":["post-48523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bear Crawl Benefits, Proper Form, Variations &amp; More - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about \u2605 BEAR CRAWL BENEFITS \u27a4 on your body and health? Check out this article to better understand how to do this workout and it can improve your health.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bear Crawl Benefits, Proper Form, Variations &amp; More\" \/>\n<meta property=\"og:description\" content=\"Are you curious about \u2605 BEAR CRAWL BENEFITS \u27a4 on your body and health? Check out this article to better understand how to do this workout and it can improve your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1092211844-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1749\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"Bear Crawl Benefits, Proper Form, Variations &#038; More\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/\"},\"wordCount\":1977,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1092211844-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The bear crawl exercise is one of those workouts that if you are unfamiliar with it and then randomly see it being done, will probably have you thinking that you took a wrong turn somewhere and ended up in a random place that only looks like your gym. Those who are familiar with it would likely gladly inform you that despite how odd it might look, this exercise is often included in intermediate and advanced crossfit and other high intensity workout programs because of its numerous benefits. <\/span><span style=\\\"font-weight: 400;\\\">If you are curious about how crawling - an activity often left to babies - could possibly improve your fitness and strength, then you are in the right place. In today\u2019s article, we shall be taking you through how to do this workout, outline some bear crawl benefits, tell you which muscles benefit the most from bear crawls, and much more.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Bear Crawl Exercise?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before getting into the bear crawl exercise benefits, what is this <a href=\\\"https:\/\/betterme.world\/articles\/swimming-for-seniors\/\\\">exercise<\/a> and how do you do it?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">At a quick glance, the bear crawl looks quite similar to the baby crawl, however, the two are not the same. With the baby crawl, your bodyweight is supported with the hands (palms) and the knees with the toes doing little to no work. On the other hand, with the bear crawl, you support your weight on your hands and toes rather than your knees.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But what is this <a href=\\\"https:\/\/betterme.world\/articles\/foot-intrinsic-exercises\/\\\">workout<\/a> exactly? It is a bodyweight mobility, strength, and cardio exercise that will have you sweating, out of breath and burning loads of calories in no time.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Bear Crawls Good For?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400; ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/\",\"url\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/\",\"name\":\"Bear Crawl Benefits, Proper Form, Variations & More - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1092211844-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you curious about \u2605 BEAR CRAWL BENEFITS \u27a4 on your body and health? 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Check out this article to better understand how to do this workout and it can improve your health.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/","og_locale":"en_US","og_type":"article","og_title":"Bear Crawl Benefits, Proper Form, Variations & More","og_description":"Are you curious about \u2605 BEAR CRAWL BENEFITS \u27a4 on your body and health? Check out this article to better understand how to do this workout and it can improve your health.","og_url":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1749,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1092211844-scaled.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d"},"headline":"Bear Crawl Benefits, Proper Form, Variations &#038; More","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/"},"wordCount":1977,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1092211844-scaled.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The bear crawl exercise is one of those workouts that if you are unfamiliar with it and then randomly see it being done, will probably have you thinking that you took a wrong turn somewhere and ended up in a random place that only looks like your gym. Those who are familiar with it would likely gladly inform you that despite how odd it might look, this exercise is often included in intermediate and advanced crossfit and other high intensity workout programs because of its numerous benefits. <\/span><span style=\"font-weight: 400;\">If you are curious about how crawling - an activity often left to babies - could possibly improve your fitness and strength, then you are in the right place. In today\u2019s article, we shall be taking you through how to do this workout, outline some bear crawl benefits, tell you which muscles benefit the most from bear crawls, and much more.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is The Bear Crawl Exercise?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before getting into the bear crawl exercise benefits, what is this <a href=\"https:\/\/betterme.world\/articles\/swimming-for-seniors\/\">exercise<\/a> and how do you do it?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">At a quick glance, the bear crawl looks quite similar to the baby crawl, however, the two are not the same. With the baby crawl, your bodyweight is supported with the hands (palms) and the knees with the toes doing little to no work. On the other hand, with the bear crawl, you support your weight on your hands and toes rather than your knees.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But what is this <a href=\"https:\/\/betterme.world\/articles\/foot-intrinsic-exercises\/\">workout<\/a> exactly? It is a bodyweight mobility, strength, and cardio exercise that will have you sweating, out of breath and burning loads of calories in no time.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Bear Crawls Good For?<\/strong><\/h2>\r\n<span style=\"font-weight: 400; ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/","url":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/","name":"Bear Crawl Benefits, Proper Form, Variations & More - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bear-crawl-benefits\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1092211844-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you curious about \u2605 BEAR CRAWL BENEFITS \u27a4 on your body and health? 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