Bear hold: how to do it and what it works

Quadruped isometric for trunk and shoulder control.

Image: start and end of the movement.

How to do it

Quadruped isometric with the knees hovering that trains anti-extension stability and shoulder loading.

Form. Hands under shoulders, knees under hips and a few centimeters off the floor. Push into the floor and breathe without losing a neutral back.

Common mistake. Raising the hips too high, holding your breath, or sinking the lower back.

Rectus abdominis · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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