Bear crawl up-down

The bear crawl up-down is a variation of the bear crawl that involves lowering the forearms to the ground in an alternating rhythm while in a static bear crawl hold. It adds an extra coordination and upper-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.


  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
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Bear crawl up-down Images


Bear crawl up-down Instructions

Bear crawl up-down muscle diagram