Bear Crawl Hold for BJJ
The bear crawl hold is a static isometric position where you hover on all fours with knees 1-2 inches off the ground. This position creates intense core, shoulder, and quad engagement. Holding this position builds the wrestling base stability used in BJJ scrambles and top control.
✓ Step-by-Step Instructions
- 1 Start on all fours with hands under shoulders and knees under hips.
- 2 Lift your knees 1-2 inches off the ground.
- 3 Keep your back flat and hips level.
- 4 Maintain this hovering position.
- 5 Focus on breathing while keeping the core braced.
- 6 Hold for the prescribed time.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the all-fours stability used in wrestling base and top scramble positions. The isometric quad and shoulder demand develops the endurance for maintaining heavy top pressure.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Hips rising too high
- ⚠ Knees lifting too far off the ground
- ⚠ Holding breath
- ⚠ Letting shoulders creep forward
🔄 Variations
- → Bear crawl hold with shoulder tap
- → Bear crawl hold with leg lift
- → Weighted vest bear crawl hold
- → Single-arm bear crawl hold
Track Your Bear Crawl Hold Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Bear Crawl Hold help my BJJ game? ▼
Builds the all-fours stability used in wrestling base and top scramble positions. The isometric quad and shoulder demand develops the endurance for maintaining heavy top pressure.
What equipment do I need for the Bear Crawl Hold? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Bear Crawl Hold? ▼
The Bear Crawl Hold is rated 2 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.