Bear Crawl with DBs
How to Do It
Set up in the bear position gripping a DB in each hand (knees hovering, back flat, hips level). Crawl forward moving the opposite hand and foot together, keeping the knees low and the hips level while the hands grip the DBs. Move slowly and controlled, resisting any twist. Continue for the prescribed distance.
Why It Works
Adds load and an unstable gripping surface to the bear crawl, increasing the demand on the anti-rotation core, shoulder stabilizers, and grip; the DBs raise the stability challenge while the contralateral pattern builds coordination under load.
Hockey Transfer
Builds loaded full-body stability, anti-rotation control, and grip strength that transfer to staying strong and balanced in low, contested positions while controlling the stick; reinforces coordinated cross-body movement under load.
Coaching Cues
- "Grip the DBs, knees low"
- "hips quiet, opposite hand and foot"
- "slow and stable"
Common Mistakes
Hips swaying or rotating; knees rising; the DBs tipping (losing wrist control)
Progression / Regression
heavier DBs or longer distance
bodyweight bear crawl
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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