Full Body, Hyperstrike Exercise Videos

Bear Crawl

[Elite_video_player id=”293″]

Muscle Groups
  • Full Body
  • Strengthens upper body.
  • Strengthens torso and hips.
  • Increases shoulder stabilization.
  • Strengthens front of thighs.


The bear crawl provides both strength and conditioning benefits. The bear crawl strengthens the upper and lower-body. The bear crawl can be performed for distance to build anaerobic endurance. Agility, coordination, and speed are improved with the bear crawl.


  • Get on both hands and knees.
  • Lift your knees about an inch off the floor (but no higher!)
  • Keeping your knees only an inch from the floor, crawl forward.
  • Keep both knees inside your elbows, and prevent your hips from swaying side to side.
  • Crawl for a specified distance.


  • Rounding the back.
  • Knees held too high above floor.
  • Knees moving outside of elbows.
  • Swaying the hips from side to side.