Скачать или смотреть How to Do a Bear Crawl Isometric Hold | Core, Shoulder & Spinal Stability Drill

Bear Crawl Hold – Simple Looks, Brutal Core Burn 🐻🔥
A deceptively tough isometric drill that builds serious core control and shoulder stability—without moving an inch.

🔹 How to Perform:
• Start on all fours—hands under shoulders, knees under hips
• Lift knees just a few centimeters off the floor
• Keep back flat, core tight, and neck in line with spine
• Hold position without shifting or sagging

🏆 Focus Areas:
• Deep core (transverse abdominis, obliques)
• Shoulders and scapular stability
• Quads and hip flexors

✅ Benefits:
• Builds full-body tension
• Improves posture and anti-rotational strength
• Great for warm-ups, rehab, or as a finisher

🔥 Start with 3–4 sets of 20–40 seconds. Increase time or add slow marching for progression.

🎯 Tip: Keep knees low and back flat—avoid letting hips rise!

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