Bear Crawl (Medicine Ball)

A dynamic full-body exercise combining bear crawl position with medicine ball movements to challenge core stability and shoulder strength.

Instructions

1. Begin in a bear crawl position with your hands on a medicine ball and toes on the ground, hips elevated.
2. Keep your back flat and core engaged throughout the movement.
3. Crawl forward or backward in a controlled manner while maintaining hand contact with the ball.
4. Move slowly through the desired distance or time.
5. Maintain the bear position without allowing your hips to sag.

Tips

• Keep your core tight to prevent your hips from dropping below shoulder height.
• Move deliberately and maintain control throughout the movement.
• Progress by increasing the distance crawled or by alternating hand placement.
• The medicine ball increases instability and core demand compared to standard bear crawls.