Bear Crawl Fire Feet 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bear Crawl Fire Feet is a dynamic bodyweight exercise that primarily targets the shoulders, with a secondary focus on the trapezius muscles. To perform this exercise, start in a bear crawl position with your knees slightly elevated off the ground and your hands positioned directly under your shoulders. As you crawl forward, rapidly alternate lifting each foot off the ground and moving it forward, simulating a "fire feet" motion. This exercise engages the shoulder muscles for stability and strength while also working the traps to assist in maintaining proper posture and movement. It provides an excellent full-body workout that enhances core stability, shoulder endurance, and overall functional fitness.
How to Perform
Assume Starting Position: Begin by lowering your body into a bear crawl stance. Place your hands on the ground, ensuring they are aligned under your shoulders. Keep your feet hip-width apart and your knees bent at approximately 90 degrees. Your back should be straight and your core muscles engaged to maintain stability.
Initiate Movement: While keeping your hands firmly on the ground, quickly lift one foot off the floor and then the other, mimicking a running motion. Ensure that your shoulders remain stacked over your wrists and that your core stays tight throughout the exercise.
Maintain Form: Focus on keeping your back flat and your core engaged as you perform the movement. Avoid letting your hips sag or rise excessively to maintain proper form.
Continue Exercise: Keep alternating your feet for the prescribed amount of time or repetitions. Make sure to sustain the bear crawl position throughout to effectively target your shoulders and traps while enhancing overall stability.
Tips
Start Position: Begin in a bear crawl stance with hands under shoulders and feet hip-width apart.
Knee Bend: Keep your knees bent at about 90 degrees and your back flat.
Engage Core: Ensure your core is tight throughout the exercise.
Lift Feet Rapidly: Alternate lifting each foot off the ground quickly, simulating a running motion.
Maintain Alignment: Keep your shoulders aligned over your wrists and avoid letting your hips sag or rise excessively.
Flat Back: Keep your back straight and avoid any arching or rounding.
Stabilize Shoulders: Focus on maintaining shoulder stability to effectively target the shoulder and traps.
Controlled Movement: Perform the foot movements in a controlled manner to ensure proper form and prevent injury.
Breathing: Breathe steadily and avoid holding your breath.
Duration: Continue the exercise for the recommended time or number of repetitions, maintaining proper form throughout.
How Not to Perform
Avoid Sagging Hips: Do not let your hips drop or rise excessively. This misalignment can strain your lower back and reduce the effectiveness of the exercise.
Prevent Shoulder Shrugging: Do not allow your shoulders to creep up towards your ears. Keep them engaged and away from your ears to prevent unnecessary tension and to better target the traps.
Don’t Arch Your Back: Avoid excessive arching or rounding of your back. This can lead to lower back strain and decrease the focus on your shoulders.
Refrain from Speeding Up Excessively: Avoid moving your feet too quickly, which can compromise form and lead to poor engagement of the shoulder muscles. Maintain a controlled pace to ensure proper technique.
Keep Knees Low: Do not let your knees rise too high off the ground. Maintain them slightly elevated to ensure engagement of the core and shoulders, but avoid excessive height that can alter body alignment.
Don’t Collapse Your Core: Avoid letting your abdominal muscles relax or collapse. Keep your core engaged to support your shoulders and maintain overall stability.
Avoid Misaligned Hands: Ensure your hands are directly under your shoulders. Do not let them drift too far forward or backward, as this can affect shoulder stability and alignment.
Don’t Neglect Breathing: Avoid holding your breath. Maintain steady breathing to ensure adequate oxygen supply and to help maintain focus and form.
Refrain from Excessive Foot Movement: Avoid moving your feet too far forward or backward. Keep the movement controlled and within a range that maintains balance and proper form.
Don’t Overlook Rest: Avoid performing the exercise to the point of fatigue. Ensure you rest and recover properly to prevent overuse injuries and maintain exercise quality.
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.
