FULL BODY · COMPOUND
Bear Crawl Drag
A crawling drill in which a weight is dragged laterally or forward while the trunk stays stable.
Primary musclesCore, Shoulders
Secondary musclesBack, Quads, Glutes
EquipmentDumbbell or kettlebell
DifficultyAdvanced · Locomotion
How to perform
- Start in a controlled bear position with the weight beside you.
- Move opposite hand and foot while dragging the weight with the free hand.
- Continue slowly without rotating the hips excessively.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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