Bear walk: how to do it, benefits and mistakes

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A new year is about to begin, and with it, our motivation to exercise it starts to go into reset mode. You are not the only one who has plans for next year to meet new goals that motivate your body and mind.

Surely you have a habit already established or a favorite type of exercise with which you prefer to exercise, but have you heard of Paso del Oso? We bet not.

Then, Vogue He tells you all the details of the new trending exercise, here.

What is the Bear Step exercise?

It is one of the most fun free body exercises to do, and also one of the most frequent in crossfit circuits: the bear crawl (as it is also known) is a training that imitates the movement of this animal crawling on all fours.

How do you do the Bear Crawl physical exercise?

To perform the Bear Crawl, you have to exactly imitate the walk of a bear. You start with your knees and palms touching the ground, with your pelvis raised, and you move as quadruped animals do, that is, moving your right arm and left knee forward at the same time, and always staying raised off the ground, then left arm and right knee, moving forward if you have plenty of room, or taking three steps forward and three steps back.

To maintain the correct position – and perform the exercise correctly – you should bend your knees slightly so that your torso remains parallel to the ground, and your arms should be in line with your shoulders, or slightly wider for stability.

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Bear Pass Benefits

  • Works Major Muscle Groups: Using your body weight requires a lot of strength in your shoulders and legs, but Specially in the core, the central part of the body. Works the major muscles of the upper, mid, and lower body, including the triceps brachii and deltoids, trapezius, lumbar and abdominal muscles, glutes, iliopsoas, and quadriceps.
  • The trunk works without you realizing it: although it seems that the intensity of the exercise falls mainly on the legs and arms, it is the muscle groups in the center of the body that work the most (such as the transversus, obliques abdominals, multifidus, paraspinal muscles, pelvic floor muscles, and gluteal muscles). Core training helps strengthen back muscles, which are often not given much attention, but which are in fact essential in supporting the structure of the spine. Focusing on this area can help maintain a correct posture and relieve back pain.
  • Improves coordination and mobility: At first you probably won’t find it easy to move one arm and one leg alternately, but as you become more fluid with the movement you will soon realize that this exercise has helped you keep your coordination trained. And since this is a full-body exercise, involving global movement, it will also help you to be more agile.
  • It is within everyone’s reach: You can decide the intensity of the training, reduce or increase the speed of execution and even the repetitions. You can also vary the movement by lightening the load and resting the knee after a few steps up.

Contraindications of the Bear Pass

The Bear Crawl is contraindicated for those who suffer from joint pain, especially in the wrists or knees. This exercise is not recommended for people with reduced mobility or lower back pain.

outdoor bears

The Bear Crawl is such a popular exercise that there are groups of enthusiasts who gather in the forest to walk in this way, perfectly embodying the role of the bear, surrounded by nature.


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