Dryland Tip: A New Twist on Bear Crawl Exercise

SANTA CLARA, California, January 25. A couple of weeks ago, SwimmingWorld.TV brought you a useful dryland tip from Dr. G. John Mullen called the “Bear Crawl,” designed to improve body position and stabilization.

This week, Mullen brings you what is literally a new twist in the exercise, adding a head turn to simulate breathing in freestyle, while keeping hips and core stable.

Purpose: The bear crawl with breathing is a slight progression of the bear crawl, with the addition of head rotation, similar to the breathing in freestyle. The main purpose of this exercise is to improve coordination and motor control of the arms and limbs.

Directions: Begin in the push-up position (hands under your chest), but your legs slightly bent. Next, take a step forward with your right arm while bringing your left knee to your left elbow. During this movement, turn your head to the left, similar to freestyle breathing. Return to the start position, and repeat on the opposite side. Perform for up to 30 seconds.

G. John Mullen is the owner of the Center of Optimal Restoration and creator of Swimming Science. He received his doctorate in Physical Therapy at the University of Southern California. G. John has been featured in Swimming World Magazine, Swimmer Magazine, and the International Society of Swim Coaches Journal.