Bear crawl fire feet is a variation of the bear crawl that involves running in place while in a static bear crawl hold. It adds an extra coordination and full-body challenge to an already intense full-body movement that targets the cardiovascular system as well as a wide range of muscle groups. It can be done as a full-body warm-up, or as part of a bodyweight circuit or flow.
Cardiovascular and muscular challenge even with no added weight
Demands greater coordination and shoulder, arm, and core strength than traditional bear crawls
Challenges the shoulders, chest, core, legs, arms, and back
Bend down so that your hands are on the ground and your feet hip-distance a part. Your shoulders should be stacked over your wrists, your knees bent to 90 degrees, your back flat, and abs engaged. This will be your starting position.
Keeping your hands in contact with the ground, pick up your feet rapidly, like youâ€™re running. Make sure to hold your â€œbear crawlâ€ position throughout the exercise, keeping your back flat and core tight.