Ahhh the bear row, also known as the quadruped bear row.
Exercises in the quadruped bear position increase stability, promote core strength and, as a result, prevent injury.Add in bear planks, bear rows, and bear crawls to your arsenal of workouts and you’ll see your turns get more stable, your center become unshakeable, and your extensions improve.
But be warned, this exercise is not as easy as it looks, and the bear row (what we will be introducing you to today) cranks that challenge up a notch.
Let’s Talk About Form
Now, if you look closely, the bear plank (or bear hold) closely resembles a dead bug if it wasn’t dead…that is, if you flip the form of a dead bug over, you’ll find yourself in a bear position. Which shouldn’t be surprising since both exercises train the core and stability by relying on a braced core to maintain form.
But let’s break that down further.
Get into position on your hands and knees. In this position I want you to do a full body check:
Press the floor away from you with your hands, letting your shoulders roll down your back.
Brace your core and lengthen your spine, by keeping your hips and shoulders in line.
Finally, tuck your toes under and lift your knees one inch off the ground.
Now, to do today’s exercise, the bear row, you re-create this form but instead of pressing into your hands, you’ll be holding a pair of dumbbells.
Performing the Bear Row
Now that you’re in position, perform the bear row pull one of the dumbbells off the ground and back toward your hip bone.
Do this while maintaining a neutral position in your hips — Don’t let them float toward the ceiling!
You also want to make sure you’re not twisting your body open to lift the weight. Instead, similar to a birddog, you want to keep your body as stable as possible as you lift the weight and return it to the ground.
The bear row is all about control and strength, so choose a weight that allows for slow, stable, intentional movement!
Here’s a video of Coach Amber walking you through it if you’re more of a visual learner!
So, next time you’re looking to up your stability training, give the bear row a try. And don’t forget to let us know how it goes! Tag us on Instagram @dancerswholift or leave a comment here! We love seeing our dancers try new ways to train!
Want to learn some other ways to lock in your training? Give these client favorites a read: Make Your Food Work For YOU : Meal Planning For Dancers, Overcoming Plateaus and Setbacks, No Gym, No Equipment, No BS: The Best Workouts for Dancers That Can Be Done Anywhere