Shoulders
Bear Walk 2
A fundamental movement to build shoulder stability and core coordination through controlled locomotion.
How to perform.
Follow the sequence — setup is half the lift.
Start on the floor on your hands and knees with your hands placed directly under your shoulders and knees under your hips.
Tuck your toes and lift your knees approximately one inch off the ground while keeping your back flat and parallel to the floor.
Move your right hand and left foot forward simultaneously a few inches, maintaining a low hip position.
Progress forward by moving your left hand and right foot forward while keeping your core braced to prevent rotation.
Continue the crawling motion for the desired distance, ensuring your knees remain close to the ground throughout.
Reverse the movement by stepping backward with alternating limbs to return to your starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Piking the hips too high in the air
- Allowing the lower back to arch or sag
- Taking steps that are too large, causing the torso to tilt
- Letting the knees flare out wide instead of staying under the hips
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.