My goal for the Athletic Aging Weekly Workout series is to introduce fitness for performance and longevity.
If you are a high-level athlete, these workouts can level up your base to create another dimension of strength, flexibility, and resiliency in your sport. For the rest of us, it’s about being able to do the things we love for as long as possible. Whether you are a recreational CrossFitter, C-level executive, or an avid grandparent who wants to be chasing around your great-grandchildren, there is something here for you.
The “Bear Crawl” is a movement that transcends every level of fitness. It can be modified to add some sneaky intensity to a workout session or scaled to progressions that allow anyone of any fitness level or physical limitation to gain the benefits from this movement.
Why Bear Crawl?
Although studies specifically investigating the benefits of the bear crawl in mid-life women are lacking, some studies show that “quadrapedal movements” - of which the bear crawl is one - have physical benefits.
Core and shoulder muscular activation - Performing sustained intervals of bear crawls within a training session will result in meaningful elevation of heart rate and energy expenditure.
Improved movement quality and joint range of motion - An 8-week randomized control trial of young males and females showed improvements in active hip and shoulder ranges of motion.
Moderate to vigorous cardiovascular stimulus - We don’t need a study for this one! Check your heart rate before and immediately after a 50-foot bear crawl, and you will experience this first-hand!
Improved cognition and proprioception - A 4-week study reported improved cognitive flexibility and joint reposition sense after quadrupedal-gait training vs control. These benefits likely come from the contralateral coordination required to perform this movement
It can be fun to integrate something totally new into your training session!
References
Buxton, J. D., Sherman, S. A., Sterrett, M. T., Kannel, K. D., Blanchflower, M. E., Jancay, K. T., Jenkins, A. K., Donofrio, T. P., & Prins, P. J. (2022). A comparison of the energy demands of quadrupedal movement training to walking. Frontiers in Sports and Active Living, 4, 992687.
Buxton, J. D., Prins, P. J., Miller, M. G., Moreno, A., Welton, G. L., Atwell, A. D., Talampas, T. R., & Elsey, G. E. (2020). The effects of a novel quadrupedal movement training program on functional movement, range of motion, muscular strength, and endurance. Journal of Strength and Conditioning Research.
Pachava, S. R., & Yadav, D. (2021). Activity of different shoulder muscles during dynamic bear crawl exercise. Asian Pacific Journal of Health Sciences, 8(4), 126–129.
Matthews, M. J., Yusuf, M., Doyle, C., & Thompson, C. (2016). Quadrupedal movement training improves markers of cognition and joint repositioning. Human Movement Science, 47, 70–80.
Eckart, A. C. (2023). Quadrupedal Movement Training: A Brief Review and Practical Guide. ACSM’s Health & Fitness Journal, 27(4), 19–33.
How to Perform the Bear Crawl
The best demonstration of this movement can be found in THIS LINK. The basic points of the movement include:
Position hands under the shoulders and knees under the hips. The back is flat.
Lift the knees off the floor by raising the hips and coming onto your toes. Hips should be just higher than shoulder-level with knees still bent and raised off the floor.
As the right hand moves forward, the left foot moves forward. As the left hand moves forward, the right foot moves forward.
If this body positioning is inaccessible to you, you can try the modifications below:
Keep the knees on the floor (padded surface) and move the hands and knees as noted above (Baby crawl).
Hold the bear crawl starting position for a set number of seconds
In the bear crawl starting position, lift the hands and knees as noted above, staying in place rather than moving forward.
You can view a demo of all of these modifications HERE.
Cautions:
Limited wrist or shoulder mobility - If you have a wrist or shoulder injury or have limitations in these joints, work with your trainer, coach, or physical therapist to see if the bear crawl is a good fit for you.
2nd and 3rd trimesters of pregnancy - Because the center of gravity is shifted to the middle of the body, and the destabilizing effects of the hormone relaxin on tendons and ligaments, the bear crawl may necessitate modification.
Obesity/central adiposity - As with pregnancy, the center of gravity is shifted which may necessitate modification to prevent undue stress on the wrists and shoulders.
Today’s workout integrates the Bear Crawl with lower-body strength and cardiovascular stimulation. All it requires is a set of dumbbells and a little bit of space. Enjoy!
Warm-Up
Low-intensity walk, jog, or bike for 5-10 minutes
TABATA - 20 seconds of work and 10 seconds of rest. Do each movement in sequence for a total of 6 minutes (each round of the three movements, 4 times)
Up-Downs (20 seconds work, 10-sec rest)
Mountain Climbers (20 seconds work, 10-sec rest)
Jumping air squats (20 seconds work, 10-sec rest)
Movement Practice
Take 5-10 minutes to watch the videos, practice, and select your movements/weights for this workout.
For the front squats, select dumbbells at a moderate weight that will allow you to do the 10 repetitions in 1-3 quick sets. Use one of these dumbbells for the burpee lateral jump over a dumbbell.
Practice the Bear Crawl or its modifications and select your option for the workout.
Movements
Bear Crawl (or the following modifications)
Bear Crawl hold for 30 seconds
Bear Crawl march (right hand/left foot alternating with left hand/right foot) for 30 seconds
High plank hold for 30 seconds
Advanced option: If you are proficient with the Bear Crawl, try the dumbbell Bear Crawl.
Workout
5 Rounds for Time
10 Burpee lateral jump (or step) over a dumbbell
10 Dumbbell Front squats
50-foot Bear Crawl (modify distance as needed).
SCORE: Amount of time it takes to complete 5 rounds of all 3 movements.
Cool-Down
Finish this training day and jump-start your recovery with this 25-minute Stretch and Release Restorative Yoga class from Five Parks Yoga
Housekeeping….
This just dropped…
Check out my guest appearance with Lindsey Hein on her podcast “I’ll Have Another” where we talk about all the ways athletic women can thrive through perimenopause and menopause!
NOW TAKING NEW CLIENTS!
If you are an active woman or competitive midlife athlete who feels abandoned by mainstream medicine, I’m here for you!
It is with great excitement that after more than 2 years of preparation, I have FINALLY launched my Telehealth Consultation Medical practice focusing on the Reproductive Endocrine needs and Menopausal Care for active, athletic, and high-performing women.
Active and athletic midlife women have needs and risk profiles that are different from the general population. These needs often go unmet by the mainstream medical community due to a lack of understanding of fitness and sport and their impact on mid-life hormonal physiology or even a lack of acknowledgment that this dynamic exists. We put your health, fitness, and performance at the center of the equation so that you can achieve your healthiest, highest-performing self!
You will find all my service offerings on my website including a link to my calendar so that you can reserve your place in my schedule!