Bear Crawl Pull Through Guide | Shoulder & Core Stability

Master the bear crawl pull through with our expert guide. Improve shoulder stability and core strength with this functional dumbbell exercise.

How to Perform

  1. Begin in a quadruped position on your hands and knees with a dumbbell placed just behind your right wrist.
  2. 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.
  3. 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.
  4. Place your left hand back on the floor firmly while maintaining a level pelvis and avoiding any rotation in your hips.
  5. Reach your right hand under your chest to pull the dumbbell back to the starting side behind your right wrist.
  6. Continue alternating sides while keeping your knees hovering close to the ground and your spine in a neutral position.

Common Mistakes

  • 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

Primary movers

  • Shoulders

Stabilizers

  • Abs
  • Obliques
  • Serratus Anterior
  • Quadriceps

Related Guides

Shoulders · Shoulders