If you’ve seen my social media, then you’ll know that I’m an advocate of the Bear position.
 
Simply put, bear position exercises help you to develop total body strength, endurance and stability.
 
The great thing about these exercises is that the position forces you to create stability through the ankles, hips, core and shoulders.
 
When you then add motion or complexity to the position, you’re challenging your body to create stability on a whole different level.
 
If you’ve never done any of the exercises below, then be prepared to be served up some humble pie.
 

The Bear Crawl

Teaching Points

1. Start off on your hands and knees, with your knees stacked under your hips and hands stacked under your shoulders 

 

2.Raise your knees off the floor so only your hands and toes (or balls of feet), remain in contact 

 

3. Maintaining a neutral spine position, drive forward through the legs, moving opposite arm to leg as you move

 

4. Moving backwards, drive through the shoulders

 

Depending on the space, you can either do longer drives forward and back, or small movements as shown in this video.

 

Go for timed sets, starting with 30 seconds.

The Bear Dog

Teaching Points

1. Start off on your hands and knees, with your knees stacked under your hips and hands stacked under your shoulders 

 

2.Raise your knees off the floor so only your hands and toes (or balls of feet), remain in contact 

 

3. Maintaining a neutral spine position, raise your opposite arm to leg off the floor

 

4. Resist any movement in the trunk as you extend your limbs, then return and repeat with the other sides of the body.

 

Start with times sets at 30 seconds.

The Bear Pushup

Teaching Points

1. Start off on your hands and knees, with your knees stacked under your hips and hands stacked under your shoulders 

 

2.Using a platform for your feet, raise your knees off the floor so only your hands and toes (or balls of feet), remain in contact 

 

3. Maintaining a neutral spine position, lower yourself down to the floor as you would with a pushup, holding the bear position throughout

 

4. Once you are close the floor, (without knees touching) push back up to the start position. Complete for the sets and reps that you set

 

You platform is used to increase the angle of the position and stop your knees coming in contact with the floor

Have you thought about Online Training

 

 

I’m currently taking on new clients to train through my online personal training app.

 

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Sam is a Personal Trainer, Online Coach and Fitness Educator with background in achieving results for a variety of clients. Sam now specialises in Pain Free Performance, helping people across the world to achieve their goals safely and effectively. 

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