I’m going to throw in a few new things and maybe add some technolo…gy…or something like that to the mix. Since taking capoeira and getting more involved with core performance training, my workouts are changing. Thats cool, they always do or you get bored. But with this training are some exercises that are not the usual out of Flex magazine or muscle and fitness. Because of this I am going to put up one of my Commando Cardio exercises every once in a while in the form of a short video.
The bear crawl is the exercise of the day…today. ummmm yeah, anyway. This is bad boy usually starts of in a pushup like the video but doesnt have to. The point of this is functionality. This kind of training is supposed to turn you into an animal. Doesnt matter if your vertical, horizontal or whatever, these exercises make you able to GO and kick butt.
All you do is drop to all fours so you look like a bear, or dog or a cat, you can choose but bunnies and squirrels with licorice is not acceptable. After you are on all fours you crawl as fast as you can to the next location. Often we use this exercise in commando cardio to get from one exercise station to another, its a great rest eh?
Here is the video of the bear crawl.
thats easy
Sure is……
too easy!
sadly a lot of people would find a basic bear crawl difficult. but for those who (hopefully) find it easy, there are ways to make it more challenging. You could wear ankle and/or wrist weights or a weighted vest. You could bear crawl outside, up a steep hill. You could bear crawl with dumbbells or kettlebells in your hands. Or you could drag your feet behind you instead of lifting them up. The possibilities are endless and benefits myriad. This is a genuine “full body” exercise – your arms from finger to shoulders; your entire posterior chain – upper and lower back, hip flexors, hamstrings, calves; and your core/abdominal muscles. You can do it for time or for distance as part of a circuit or alternating with another exercise. For example, you could bear crawl for 50 yards (or 30 sec.), get up and sprint (or kareoke or crab walk or jump rope or do burpees) for 50 yards , bear crawl for 50 yards, etc. Any exercise is as hard or as simple as you decide to make it. A simple bear crawl without any of the aforementioned embellishments sounds easy but try doing it for 2 or 3 minutes with no rest. Even if you’re in good shape, your heart rate will be pumped!
Well said and great tips LOLO341
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Gotta do these for football whenever you miss a weightlifting session, missed 3 days, 300 yards of bear crawls. Simply said one of the best full body exercises you can do.
alright i guess it’s not a true bear crawl what we do but we go on all fours through shoots for the offensive line and i have to say it really gets tiring by your 6th time through, plus we are wearing full pads which makes it much more difficult
that’s too easy! we might as well be using weights on a workout bench. in fact I think that all schools should have a gym for students to use weights so that all of america’s kids won’t be fat and lathargic. did you know that after any gym class once blood is flowing through your brain you actually do better in school. I know that all of us want to get good grades for the future, so we can get good jobs. I believe that they should also have a gym at places where there are desk jobs, so people don’t get so fat!!!
try it downhill if flat ground is too easy.
It sounds fun to do.