Mobility

Pause Bear Crawl

Pause Bear Crawl is a full-body exercise focusing on arm, shoulder, and core muscles. Its paused position boosts stability, endurance, and aids in core strength and body coordination enhancement.
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Pause Bear Crawl instructions
Step-by-step instructions
1
Start on all fours on the floor, with your knees directly under your hips and your wrists under your shoulders.
2
Your fingers should be pointing forward, and you should be on the balls of your feet.
3
Walk forward with your left hand and right foot, keeping your hips square and low. Pause for a second.
4
Repeat with the opposite hand and foot, always alternating and pausing after each step.
5
Move forward for your desired distance, and then reverse the movement to return to your starting position.
Start on all fours on the floor, with your knees directly under your hips and your wrists under your shoulders.
Your fingers should be pointing forward, and you should be on the balls of your feet.
Walk forward with your left hand and right foot, keeping your hips square and low. Pause for a second.
Repeat with the opposite hand and foot, always alternating and pausing after each step.
Move forward for your desired distance, and then reverse the movement to return to your starting position.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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