← EXERCISE LIBRARYConditioning
Bear Crawl Drag
Crawl forward on hands and toes while dragging a light sled or bag behind you. Combines anti-rotation trunk work with hard shoulder and hip endurance.
- 01Attach a light sled or bag to a waist strap and set up on hands and toes, knees hovering just off the floor.
- 02Set the back flat with the shoulders stacked over the hands and the hips no higher than the shoulders.
- 03Move the opposite hand and foot together in short steps, keeping the hips level.
- 04Crawl ten to twenty metres without letting the hips sway side to side.
- 05Rest until the shoulders recover and repeat for four to six trips.
- 01Knees an inch off the floor, no higher.
- 02Hips stay level, imagine a glass of water on your back.
- 03Short steps, opposite hand and foot.
- 01Letting the hips rock side to side, which turns off the trunk and makes it a shoulder-only drill.
- 02Lifting the hips high, which shifts the load onto the shoulders and removes the core demand.
- 03Loading the drag too heavy, which forces the hips up and breaks the position within a few metres.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.