The bear crawl is an excellent full body exercise that works the upper body, including shoulders, triceps, biceps, forearms, the chest, your legs, in fact every muscle major muscle group!
What is the bear crawl?
It is crawling on your feet and hands, without your knees touching the ground. This body weight exercise is not only great for building upper body strength, more importantly it helps you to train without putting any unnecessary impact on your knees.
By emulating this movement into your training, you are preparing yourself for your next OCR race. Where possible, you want to do the bear crawl when you can. As this will help you speed through obstacles faster and reduce any tension on the knees.
On course, there will be obstacles that you have no choice to crawl to your knees. In this instance, it is advisable to get some knee pads that are flexible enough to run in.