SHIFT Fit
Bear crawl
Bear crawl: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start in bear hover.
- Move opposite hand and foot forward together. Keep steps short and back level.
- 3 bouts × 15s; 45s rest between bouts. Use a clear lane and the specified support. Turn or reset slowly; no speed target. Keep breathing; stop a bout if position or control is lost. Keep steps short and back level.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 3 bouts × 15s; 45s rest between bouts. | none |
| advanced | 3 bouts × 25s; 60s rest between bouts. | none |
| advanced | 3 bouts × 35s; 75s rest between bouts. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Keep steps short and back level.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.