Crossfit exercises
9K 0 03.12.2016 (last revised: 20.04.2019)
The bear walk is one of these many crossfit exercises. Has an international common name "bear crawl". With the growing popularity of CrossFit in the world, many athletes are moving from traditional cardio workouts to multi-repetitive bodyweight workouts, one of which is bear penetration.
What is this exercise for? The CrossFit bear gait is often used as a warm-up exercise (after a joint warm-up, of course) to work out the ligaments, muscles of the arm and legs, and joints (wrist, feet, knees and elbows). Often this exercise is a warm-up before hand-walking, helping to prepare the body for large and non-standard loads.
A feature of this exercise is the unusual load on the athlete's body. At first glance, the bear gait does not seem like anything difficult and does not even look like a sports exercise. Nevertheless, having tried it at least once, you will understand that everything is not so simple.
Exercise technique
The bear digging exercise involves many different joints and ligaments. That is why, in order to avoid injury, you need to follow the correct execution technique:
- Important: First of all, we carefully carry out the joint warm-up!
- Starting position is on all fours. The face is down.
- Hands, palms and elbows, are exactly under the shoulders and in one line, at a distance slightly wider than the shoulders.
- The legs, buttocks and knees are also on the same level.
We begin the exercise: at the same time we rearrange the opposite arm and leg forward. For example, right arm and left leg. Next step: change the arm and leg to the opposite. Important! In the initial position, the knees are straight and form one continuous line with the hips. It is recommended that the bear run be done 30 steps one way after each exercise in the cardiovascular program. This exercise will especially appeal to novice athletes, women without sports training and children.
What muscles are involved? The main load falls on the muscles of the forearm and biceps. Also, the back muscles are included in the work. An additional effect is exerted on the biceps femoris and gastrocnemius muscles.
How can I improve my results?
After mastering the classic bear walk, you can diversify this exercise in the following ways:
- To complicate the task, you can use weights. They are attached to the wrists or ankles.
- You can also increase the load using dumbbells. In this case, the support is not made on the hands, but on the dumbbells compressed in them.
- Bearish penetration can be performed in various variations. For example, sideways or backwards.
Execution safety and possible errors
Even if you have mastered the bear walk technique, do not forget about safety during training. Before starting a workout, pay attention to the following recommendations:
- The exercise has no special contraindications and is quite simple to perform. However, if you have back pain or even a slight manifestation of sciatica, it is better to consult your doctor first.
- Other safety precautions include a mandatory warm-up before performing a bear run. The warm-up will warm up the muscles, joints and ligaments. Doing so will prevent injury. It should consist of warming up the shoulder and elbow joints, hands, ankle joints, back extensors. Rotational and swinging movements are suitable.
- One of the typical mistakes athletes make is an unjustified increase in the speed of the bear gait and the duration of its implementation. The compression load on the shoulder joints in this exercise is great. Increasing your pace can result in serious injury.
Doing the bear gait exercise at the right pace increases the cardiovascular rhythm. This leads to the release of anabolic hormones into the bloodstream, which gives an excellent cardio effect from training.
If you have any questions about the bear walk exercise, write to the comments. Liked? We share with friends on social networks! 😉
