Bear Crawl Hover
A bodyweight movement used in 1 AMRAP workout in the library.
How to do it
Set up in a quadruped position. Press your toes into the mat and lift both knees exactly one inch off the floor. Freeze.
The coaching cue
"Your shins are parallel to the deck."
What changes inside an AMRAP
As your quads burn, your hips will naturally try to pike up toward the ceiling to relieve the tension. Pin them down.
Common mistakes
- Letting the knees drift up until the hips rise into a pike.
- Holding the breath to keep the position rigid.
Workouts that use bear crawl hover
- The Trench
20 minute AMRAP — 20s Bear Crawl Hover, 10 Wide Push-ups, 15 Jump Squats, 20 Double-Tap Jumps
Run one with your friends
Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.
Plan a mission