How To Perform The Reverse Bear Crawl
Автор: Champion Physical Therapy and Performance
Загружено: 2018-08-26
Просмотров: 22603
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HOW TO PERFORM THE REVERSE BEAR CRAWL
In this video strength coach @kieferlammi takes us step-by-step through how to perform the Reverse Bear Crawl.
The reverse bear crawl is an excellent exercise that fits into the 'other' category outside of the staple movement patterns (hinge, squat, push, pull, lunge/step, carry). We'd classify it primarily as a dynamic core training exercise that has an anti-extension benefit as well as a rotary control component.
One of the secondary benefits of the Reverse Bear Crawl (and a reason we tend to perform it in reverse) is that it places an emphasis on good shoulder/scapular stability and strength in protraction and upward rotation as you actively push yourself away from the ground to move backwards.
A checklist for performing:
1️⃣Begin in quadruped (on all fours) and slightly hover your knees off the ground so weight is on hands and toes
2️⃣Actively push through the ground with your hands
3️⃣Drive motion by pushing yourself backwards with one arm while reaching back with the opposite leg
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