Now, you may look at this and think, what do bear holds even do?
Doesn’t look too challenging… not getting a sweat on or getting the heart rate up, but this exercise is one of those that may look easy, but after 20 seconds you are shaking, red faced, racing heart rate, breathing heavily and getting a sweat on. I love adding these into any circuit class, my boot camp or at the end of a client’s session as a little isometric finisher to tax the full body in one simple move.
You may be asking yourself, what level of training experience do you need to have to do this exercise? The great thing is that anyone can do this (unless there may be a medical reason).
How do you do Bear Holds?
– Position your hands and knees on the floor.
– Position your shoulders directly over the top of your wrists and your knees directly under the hips, both at a 90-degree angle.
– From there, pull back your shoulder blades, create tension through your back, keeping a neutral spine from your hips all the way through to your head.
– Engaging your core, moving onto your toes, keeping the full body contracted nice and tight, slowly lift your knees off the ground an inch and hold in that position for as long as you can.
Ranging from 30-60 seconds plus. Challenge yourself!
Give it a go and let us know how you got in with it!