Bear Plank Pull-Through

oec:bear-plank-pull-through

An anti-rotational core exercise performed in a hovering quadruped position by dragging a weight horizontally across the torso.

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Also called: Bear Crawl Pull-Through, Bear Hold Pull-Through, Quadruped Pull-Through, Bear crawl pull through

How to do it

Set up on hands and knees with hands directly under shoulders and knees directly under hips.
Place a dumbbell or kettlebell on the floor just behind your supporting hand on one side.
Tuck your toes and press through the floor to elevate your knees one to two inches off the ground into a bear plank.

Brace your core and reach your opposite hand across your body beneath your chest to grasp the weight.
Drag or lift the weight smoothly across the floor until it clears the outside of your supporting hand on the other side.
Return the reaching hand to the floor under your shoulder to re-establish your four-point support.
Reach across with the opposite hand and pull the weight back to the starting side, alternating repetitions while keeping your hips level.

Maintain steady, rhythmic breathing throughout, exhaling during the pull phase without releasing abdominal pressure.

Piking the hips into the air like a downward dog.: Keep knees bent at 90 degrees and floating only an inch or two above the floor.
Excessive rocking and hip rotation from side to side.: Widen your foot stance slightly and brace your torso firmly to resist rotation as your hand leaves the ground.

Ensure your wrist is positioned directly beneath your shoulder to minimize joint strain while supporting weight single-armed.

This record: CC-BY-SA-4.0.