Bear crawl shoulder tap

The bear crawl shoulder tap is a variation of the bear crawl that involves touching the opposing shoulder while in a static bear crawl hold. It adds an extra coordination and core 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.


  1. Cardiovascular and muscular challenge even with no added weight
  2. Demands greater coordination and shoulder, arm, and core strength than traditional bear crawls
  3. Challenges the shoulders, chest, core, legs, arms, and back

Bear crawl shoulder tap Images


Bear crawl shoulder tap Instructions

Bear crawl shoulder tap muscle diagram
  1. 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.
  2. Quickly bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. Concurrently your body will slightly shift from one side to the other to better maintain balance. Try to avoid your hips rocking from side to side.
  3. Continue for the recommended number of repetitions.