Trainer, author, and fitness model Kirk Charles, NASM-CPT CES, knows that as you get older, life can get more complicated. But that shouldn’t prevent you from being on top of your game. He’ll help to answer the tough training questions that come with age so you too can be Fit Beyond 40.
There’s a lot to be learned from the way animals move. Copying their gaits can be fun, but it can be very challenging and expose some of the weaknesses that we have in our own movement patterns, especially as we get older. One of my favorite exercises that imitates an animal is the bear crawl, which I had clients do in my bootcamp classes for years. There was one older guy in my class who couldn’t get enough of it to prepare for Spartan and Tough Mudder competitions, both of which require tons of mobility, strength, and endurance. The bear crawl is a total-body exercise that torches your abs, hips and shoulders—and if there are any little kids in your life, it can help you to be more comfortable when you get down to their level.
To set up, get down on your hands and knees. Your hands, palms down, should be directly below your shoulders, with your knees directly underneath your hips. Find a neutral position with your lower back (no rounding or excessive curvature) while bracing your core by squeezing your abs and glutes. All you need to do now is lift your knees off the ground, keeping your back parallel with the floor. This is the bear plank position (it’s best to be able to hold the bear plank about 30 seconds before proceeding with the crawl).
Before starting the crawl there are two things to keep in mind. First, your elbows should be slightly bent, not locked all the way out. Second, imagine keeping your shins parallel to the ground, too. You’ll have to keep your quads involved to do this.
To crawl forward, extend your left hand forward and bring your right foot forward at the same time, then place them on the floor in their new position. Next, alternate the movement with your opposite hand and foot. When crawling forward, make short movements and keep your knees behind your elbows. Another beauty of the bear crawl is that you can do it backwards and sideways. Just always remember to move the opposite arm and leg at the same time to maintain balance.
For the older man there are a few things to look out for. If you have foot issues like I do, particularly bunions or arthritis, this movement could be tough due to inflexibility of the big toe joint. Also, during the crawl, as you’re alternating hand and foot movements, you’re putting all of your weight on one wrist and foot at a time. This will test your balance, but if your wrists or ankles are weak, it’s better to just hold the bear plank and build strength and endurance first. Lastly, if your butt starts rising toward the sky as you crawl along, take a break. You’re losing form and increasing the risk of injury.
To begin, if you have lots of room, try the bear crawl with ten alternating steps forward, then turn around and come back (one set). Repeat three times. If you’re in a tight space, try the bear crawl with three alternating steps forward, then three alternating steps backward, going forward and back five times (one set). Repeat three times.
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