Bear Crawl To Shoulder Tap 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Bear Crawl To Shoulder Tap is a dynamic bodyweight exercise that primarily targets the quads while engaging the shoulders as a secondary muscle group. It combines the crawling motion of a bear crawl with periodic shoulder taps, challenging core stability, coordination, and upper-body strength. This exercise promotes full-body control, enhances balance, and increases muscular endurance without the need for any equipment, making it effective for functional training, HIIT workouts, and overall strength development.
How to Perform
Start in a quadruped position with hands under shoulders and knees under hips, keeping your back flat and core engaged.
Lift your knees slightly off the ground so your weight is supported by hands and toes, maintaining a neutral spine.
Begin moving forward by simultaneously stepping your right hand and left foot forward, then your left hand and right foot, keeping your hips low and stable.
After each forward movement, pause and lift your right hand to tap your left shoulder while keeping your core tight and preventing your body from rotating.
Return your right hand to the ground and continue crawling forward, then repeat the shoulder tap with your left hand on your right shoulder.
Maintain controlled, deliberate movements, focusing on keeping your core engaged and shoulders stable throughout the exercise.
Continue alternating bear crawl steps and shoulder taps for the desired number of repetitions or distance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight to prevent your hips from sagging or rotating.
Move slowly and deliberately to maintain balance and control.
Focus on stable shoulder positioning during taps to engage the shoulders effectively.
Maintain a neutral spine throughout the movement to protect your lower back.
Breathe steadily and avoid holding your breath during the exercise.
Keep your hips low to maximize quad activation.
Engage your glutes slightly to stabilize the lower body.
Ensure hands land softly to reduce wrist strain.
Avoid overextending your reach with arms or legs to maintain proper form.
Use a smooth, continuous rhythm rather than rushing through steps.
How Not to Perform
Do not let your hips sag or lift too high, reducing quad activation.
Do not twist or rotate your torso during shoulder taps, shifting focus from target muscles.
Do not move too quickly, sacrificing control and form.
Do not lock elbows or shoulders, risking joint strain.
Do not take overly long steps, compromising balance and stability.
Do not hold your breath, increasing tension and reducing performance.
Do not drop your head or look down excessively, causing neck strain.
Do not neglect core engagement, decreasing overall stability and stressing the lower back.
Do not jerk or bounce hands and feet, reducing muscle engagement.
Do not perform uneven shoulder taps, causing muscular imbalance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
