Exercise 101: Stationary Bear Crawl with Floor Taps

The stationary bear crawl with floor tops is a new variation of the “traditional” bear crawl, and I’ve been using it quite a bit with clients of late. I can’t remember who I got this exercise from, but I can tell you it was from Instagram. 

Like all bear crawl variations, we’re training anti-rotation core stability. However, in this variation of the bear crawl, the client maintains a stationary position and alternates moving from 4 points of stability to 3.

Simultaneously, the client should be actively engaging the core to prevent the hips from shifting. 

This drill may benefit anyone who competes in extension-rotation sports, such as your casual weekend basketball player. In short, it trains core and shoulder stability, so it has a wide application.

I tend to program this for 3 reps per side. And in some cases, I may add a mini band around the wrists to increase the core and shoulder stability challenge. Note: This exercise is a LOT harder then it looks.