The quadruped bear hold, also known as the bear crawl hold, is a great exercise for building overall strength, stability, and endurance. Here are some specific benefits:
- Core strength: The quadruped bear hold challenges the muscles of the core, including the rectus abdominis, obliques, and transverse abdominis. Holding this position requires the muscles of the core to engage and stabilize the spine, helping to build overall core strength.
- Shoulder stability: The quadruped bear hold also challenges the muscles of the shoulder girdle, including the deltoids, rotator cuff, and scapular stabilizers. This can help improve shoulder stability and reduce the risk of shoulder injuries.
- Hip stability: Holding the quadruped bear hold requires the muscles of the hips, including the glutes, hip flexors, and abductors, to engage and stabilize the pelvis. This can help improve overall hip stability and reduce the risk of hip injuries.
- Mobility: The quadruped bear hold can also help improve mobility in the shoulders, hips, and spine, as you are required to maintain a neutral spine position and move through a full range of motion in these joints.
- Endurance: Holding the quadruped bear hold for an extended period of time can help improve muscular endurance, which is the ability of the muscles to continue contracting over a period of time without fatigue.
Overall, the quadruped bear hold is a versatile exercise that can be used to build strength, stability, mobility, and endurance. It can be modified to suit different fitness levels and goals, and can be incorporated into a variety of workouts and training programs.