BEAR CRAWL DRILLS.

Bear Crawl Drills The Tough Workout That Will Leave You on Your Hands and Knees Make your lungs and muscles burn with these 3 crawling drills By Dan John, October 23, 2014. When it comes to improving conditioning and boosting upper-body strength, nothing beats the wrestling and football drill called the bear crawl. It’s simple: Get down on all fours and lift your knees a couple of inches off the floor. Your back should be flat. Now crawl forward like a bear. If that was all you did, you would get pretty good results. Since it's inefficient for us to move like this and breathing is difficult, you'll burn a ton of calories. It also challenges your upper-back mobility every time you move. But if you want to get amazing results, try the following three drills. FOLLOW THE LEADER Don't just move forward. Try crawling sideways and backwards, too. Both are a real challenge, and to do either pattern with grace and dignity takes a lot of physical and mental work. Have a friend call out "forward," "left," "right," or "back" for a minute straight. While doing this outside, I suggest wearing gloves. I usually use the kind for yard work. BEAR/BEAR This might be my favorite combo. Grab a partner and a weight plate or heavy bag. Start with 45 pounds, but work your way up from there. I currently use a duffle bag filled with water softener salt that weighs 150 pounds. Find a 100-yard stretch. Hug the weight to your chest and start walking. At the same time, your partner bear crawls next to you on the ground. After 50 yards, exchange positions and finish off the last 50 yards. When you reach your target, rest for a bit, and then head back to the start, switching positions halfway again. DEADLIFT CRAWLS I use this drill with my football players. Football is a game of changing levels. You need to be able to hit the floor and jump back up quickly. That's where deadlifts and bear crawls come into play. Do 5 reps of deadlifts with a somewhat heavy load. Then crawl away as fast as you can until your speed and technique start to falter. Repeat.

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