What is Bear Crawl Sled Drags? Bear crawl sled drags are a challenging full-body exercise that combines the bear crawl movement with pulling a sled behind you. This exercise not only targets your upper body and core muscles but also engages your lower body muscles to drive the sled forward.
Tutorial
- Attach a harness or rope to a sled loaded with weight plates.
- Get into a bear crawl position with your hands on the ground shoulder-width apart and knees hovering slightly above the ground.
- Engage your core and start crawling forward while pulling the sled behind you using the harness or rope.
- Keep your back flat, head in a neutral position, and maintain a steady pace.
- Continue crawling for a set distance or time before taking a rest and repeating the exercise.
Common Mistakes
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Allowing your hips to sag or lift too high, compromising your form and reducing the effectiveness of the exercise.
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Jerky movements or using momentum to drag the sled, instead of focusing on controlled, deliberate motions. - Not keeping your core engaged throughout the exercise, which can lead to lower back strain.
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Using excessive weight on the sled, leading to poor form and potential injury.
Tips for Better Results
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Start with a light weight on the sled to get used to the movement before gradually increasing the load.
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Focus on maintaining a straight line from your head to your heels throughout the exercise. - Keep a steady pace and focus on engaging your core and upper body muscles to pull the sled efficiently.
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Incorporate bear crawl sled drags into your workouts 2-3 times per week for optimal results.
Muscles Worked
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Upper Body: Shoulders, arms, chest, and back muscles are engaged to pull the sled.
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Core: Abdominal muscles, obliques, and lower back muscles work to stabilize your body during the bear crawl movement. - Lower Body: Quadriceps, hamstrings, glutes, and calves are activated to drive the sled forward.