Exercise Profile
Slider Bear Crawl Overview
The Slider Bear Crawl is a challenging full-body exercise that combines functional movement with increased core engagement, thanks to the added resistance from the core sliders. Unlike the traditional bear crawl, this variation requires maintaining control as your hands or feet glide along the floor.
It’s highly effective for boosting athletic performance, as it engages muscles in a way that mirrors real-world or sport-specific activities. The Slider Bear Crawl is adaptable for all fitness levels because you may adjust the distance or pace to fit your ability.
Adding the Slider Bear Crawl to your workout is a great way to build the strength and endurance of your core muscles. It’s a versatile exercise perfect for strength circuits, core training, or as part of warm-ups.
Slider Bear Crawl Instructions
Step 1: Start on all fours with your knees under your hips and hands under your shoulders. Place the sliders under your feet, stay on the balls of your feet, lift your knees, and engage your core.
Step 2: Maintain a neutral spine throughout the exercise.
Step 3: Simultaneously move your hand and opposite-side foot forward while staying low to the ground. Push down on the sliders and drag your foot on the floor as you crawl.
Step 4: Shifting your weight on your front hand and leg, move your other hand, and drag your opposite-side leg forward.
Common Slider Bear Crawl Variations
With these variations, you may modify the Slider Bear Crawl to meet your fitness objectives and provide diversity to keep your workouts exciting and demanding.
Slider Bear Crawl Tips
- Engage your core and maintain a flat back to prevent arching or rounding, maximizing activation of your core muscles.
- Focus on smooth, controlled movements rather than speed. This helps target the right muscles and improves stability.
- Perform the exercise on a smooth surface, such as tile or hardwood flooring so that the sliders may move freely.
Slider Bear Crawl Common Mistakes
- Lifting the Hips Too High: Raising your hips alters the crawling position and removes the focus from the core.
- Not Using Proper Foot Placement: Placing your feet too far apart or too close together can throw you off balance.
Frequently Asked Questions
How can I make the Slider Bear Crawl harder?
Make it harder by adding push-ups, using a resistance band, or lifting one foot during the crawl. You have the option to go farther or increase your pace.
Do I need special equipment for the Slider Bear Crawl?
Yes, you’ll need sliders, small discs gliding across the floor. You may improvise using paper plates or towels on smooth surfaces or use sliders made for exercising.
Is the Slider Bear Crawl suitable for beginners?
Yes, the Slider Bear Crawl can be modified for beginners. Start with shorter distances and slower movements, gradually increasing intensity as you build strength and coordination.
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