Estimated reading time: 2 minutes
How To Do The 6-Point Bear Crawl Exercise
The 6-Point Bear Crawl is a simple but powerful exercise that helps you reconnect with a fundamental movement pattern. This crawling pattern is a great way to learn the motor control necessary to progress to the more advanced 4-Point Bear Crawl exercise variation.
What does “6-Point” Mean?
The 6-point terminology refers to your body’s points of contact. In this case, the hands, knees, and feet touch the floor throughout this crawling pattern.
What Muscles are Worked?
The 6-point bear crawl engages multiple muscle groups throughout your body. Here are the primary muscles worked:
Upper Body:
- Shoulders: Deltoids (front, middle, and rear)
- Chest: Pectoralis major
- Back: Latissimus dorsi, Trapezius, Rhomboids
- Arms: Biceps, Triceps, Forearms
Lower Body:
- Core: Abdominals, Obliques, Lower Back
- Legs: Quadriceps, Hamstrings, Glutes, Calves
How to do the 6-Point Bear Crawl:
Time needed: 1 minute
Learn the 6-point bear crawl in 4 easy steps
- Starting Position:
Get on your hands and knees.
- Body Alignment
Place your knees in line with your hips and your palms shoulder-width apart. Your hands should be directly underneath your shoulders and your knees should be directly underneath your hips.
- Feet & Toes
Keep your toes tucked in as if your trying to dig them into the ground.
- Crawling Pattern
Crawl forward, moving one hand and the opposite foot together. Note: Your hands and knees should be touching the floor, as well as your toes.
Pro Tips:
- Keep your back flat and in a neutral position.
- Breathe. Brace your core.
- Move slowly. Focus on controlled movements.
While the 6-Point Bear Crawl may seem a bit unconventional at first, it’s a fantastic way to enhance your coordination, strength, and motor skills. So, don’t be afraid to get down on the ground and start crawling your way to better fitness. I promise you will benefit from it!
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