Shoulders
Bear crawl pull through
A dynamic core and shoulder stability movement that develops total-body coordination and anti-rotational strength.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a quadruped position on your hands and knees with a dumbbell placed just behind your right wrist.
Lift your knees two inches off the floor to enter a bear crawl position, keeping your back flat and your weight distributed between your toes and palms.
Reach your left hand under your torso to grasp the dumbbell and pull it across the floor until it is positioned behind your left wrist.
Place your left hand back on the floor firmly while maintaining a level pelvis and avoiding any rotation in your hips.
Reach your right hand under your chest to pull the dumbbell back to the starting side behind your right wrist.
Continue alternating sides while keeping your knees hovering close to the ground and your spine in a neutral position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rocking the hips from side to side during the pull
- Letting the knees rise too high away from the floor
- Arching the lower back or dropping the head toward the chest
- Moving too quickly and losing tension in the core
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.