Introduction
The Reverse Dumbbell Bear Crawl is another movement you don't see every day but it is one of the best core, hips, and shoulder movements around. It can be done with or without the DBs (dumbbells) making it not only accessible but simple and effective.
I would put the Reverse DB Bear Crawl into the same movement category as the bird dogs and dead bugs. The bird dog is one the movements in Stewart McGill's "Big Three". Designed to build core strength and stability the bird dog (and Reverse DB Bear Crawl) is something everyone should be doing more often.
PS If you don't know who Stewart McGill is... you should... here are a couple of articles on "The Big Three":
Read all the way through for three workouts you can do with the Reverse DB Bear Crawl.
CHECK OUT OUR VIDEO
Check out our YouTube video on
"Reverse DB Bear Crawl" below and see a step-by-step guide on how to do it!
What is a Reverse DB Bear Crawl?
Well, it is exactly what it sounds like... and if you haven't watched the video already check it out! The RDBBC (Reverse Dumbbell Bear Crawl) is designed to build, core strength, stability, coordination, and balance. Like I said earlier it has all the same benefits as the bird dog but potentially more since we can add resistance.
Muscles Worked:
Overall we are working a lot with this one movement. Number one is core engagement in general. After that, it is equal parts shoulders, hips, grip, lats, and triceps. If you are doing the RDBBC for the first time you will definitely be sore in some weird places the next day but in all the right ways. It is not something you will feel the "soreness" immediately but it is a slow burn that will creep up the next day.
Why this matters:
Besides arguably being as beneficial as the bird dog the RDBBC is a huge payout in benefits with minimal impact or risk. It is accessible, simple, and effective. All while helping you build and condition your core which benefits everyone regardless of their activity level, life style or sport.
Step-by-Step Guide to Mastering the Gorilla Row
Don't forget to Check out the video for a demonstration if you haven't already.
Step 1: Setup and Stance
Start with the DBs and hands directly below the shoulders, and the knees bent at 90 degrees directly below the hips.
Step 2: Grip
Grip the handles like a hammer with your grip centered on the handle.
Step 3: Execution
Push off with your right hand and pull back on the dumbbell with your left as you reach your right leg back. Keep the core tight and keep the movement small and choppy.
Common Faults:
Not moving the opposite arm and leg
Too much rotation as you crawl
Making your movements with the arms or legs too big
Not keeping your core engaged throughout the movement
How to incorporate this into a workout:
The options are limitless when it comes to programming this movement into a workout or program. Because you are hitting so much with this one movement it can easily be the warm-up or the highlight of your training day.
WORKOUT EXAMPLES:
Simple & Effective
4 rounds for Quality of
20 feet of Reverse DB Bear Crawl
20- DB Hang Power Cleans
20 feet of Reverse DB Bear Crawl
20- DB Front Squats
STRENGTH Focus
20 minutes for Quality
20- Barbell Bent Over Rows
20 feet Reverse DB Bear Crawl
20-second MAX Calorie Bike or Ski
20-second Handstand hold
Note: Ideally resting 2 to 3 minutes between rounds to keep the quality and intensity high.
Conditioning Focus
3 Rounds for time
20 Burpees
20 feet of Reverse DB Bear Crawl
20 Box Jumps
20 feet of Reverse DB Bear Crawl
What's next?
Get moving! Try this movement out for yourself and see why the Reverse DB Bear Crawl is arguably one of the best movements you didn't know you needed. You can also come join us for a FREE CLASS at Black Iron Athletics. We incorporate movements like this into our program so you don't have to miss out on any of these hidden gems.
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