Bear Crawl Hover

How to do it

Set up in a quadruped position. Press your toes into the mat and lift both knees exactly one inch off the floor. Freeze.

The coaching cue

"Your shins are parallel to the deck."

What changes inside an AMRAP

As your quads burn, your hips will naturally try to pike up toward the ceiling to relieve the tension. Pin them down.

Common mistakes

• Letting the knees drift up until the hips rise into a pike.
• Holding the breath to keep the position rigid.

Workouts that use bear crawl hover

• The Trench

  20 minute AMRAP — 20s Bear Crawl Hover, 10 Wide Push-ups, 15 Jump Squats, 20 Double-Tap Jumps

Track every round. Sync with friends when you want to.

One clock, rounds and splits for you. Share a rally link when other people join.