Attempted Wall Bear Hold for Enhanced Core Strength: My New Preferred Exercise
Looking for a core exercise that'll spice up your routine? Enter the wall bear hold, a move that's all about combining the effort of the classic plank with the thrill of the bear crawl. You can thank fitness guru Kyle Knapp for showcasing it on his Instagram feed.
This bad boy goes by a few names—bear wall, wall bear hold, or any combination of those—but the idea is simple. You get down on all fours, plant your palms shoulder-width apart on the wall, pop up onto your toes, and balance with your knees hovering just above the floor. It may seem straightforward, but let me tell you—this ain't your average plank.
Knapp's post gives a rundown of various twists on the move, and he offers some pointers to help you make the most of it. And the best part? You don't need a single piece of equipment to give it a whirl. Just a solid grip with your feet, and you're ready to go.
But be warned, this exercise is deceptively tough. While you might be able to hold a plank for a cool two to three minutes, you'll likely find yourself gasping for breath after just 60 seconds of wall bear hold action. Yep, it's that intense.
Another thing to remember: this move puts the burn in your quads. If you've ever tackled a bear crawl, you'll know it targets the quads like a boss, and the wall bear hold ramps it up even more. If you're determined to work on your core, prepare for your quads to put up a fight too.
One downside? It might take a toll on your wrists. If you usually skip moves like push-ups or high planks due to wrist pain, then the wall bear hold is another move you might want to steer clear of. If you can handle it, though, the rewards could be well worth the effort.
Another tip? If you're new to the wall bear hold, don't be afraid to modify the move by moving your hands up the wall so you're holding your body at an angle. This can help reduce pressure on your wrists and make the move more manageable until you're ready to tackle it in its full form.
Now, if you're ready to take your core game to the next level, give the wall bear hold a try. Just remember to start slow, listen to your body, and don't be afraid to ask for help if you need it. And hey, if you want to take it up a notch, give some of Knapp's variations a shot. Your core will be begging for mercy, but you'll emerge stronger than ever before.
Now, where's that yoga mat? It's time to get to work!
The wall bear hold, a thrilling fusion of the plank and the bear crawl, tests your core strength beyond a regular plank, making it a challenging addition to any health-and-wellness routine. Moreover, its close resemblance to the bear crawl targets your quads intensely, making it a science-backed exercise in fitness-and-exercise.
