Tip The Bear-Crab Complex Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos Tip The Bear-Crab Complex Two great mobility drills combined into a fast effective warm-up by Tom Morrison February 25, 2018April 5, 2021 Tags Exercise Coaching, Mobility, Tips A great way to warm up if you're short on time is to string two great mobility exercises together, like the bear and the crab. The Bear The bear position is simply on all fours with your chest facing the ground. From there you can do "bird dogs." Simply lift opposite arms and legs until parallel to the ground, switching every few seconds. This is phenomenally good for activating the glutes and shoulders. The Crab The crab position is also on all fours, but this time with your chest facing up to the ceiling – a great way to work on shoulder extension. Here you can throw in a movement where your hand touches the opposite toe. Now your shoulders and core are really going to be ready for your workout. Combine these two exercises together and you've got a great, full body, quick and efficient warm-up! Here s How to Do It Set up in a downwards, all-fours position with your knees under your hips. This is the bear portion. Reach your opposite hand and leg away from each other as far as you can. Keep your pelvis tucked and abs tight. Hold for a few seconds, then place a hand and a knee back on the floor. Lift one hand and leg up on the same side and rotate yourself until both hands are on the floor behind you – the crab position. Extend your hips up as far as you can until you feel a nice stretch at the front of your shoulders. Try to touch your opposite hand and foot together with minimal movement from the rest of your body. Rotate back on the other shoulder until you're in the bear position again. Repeat for 5-10 minutes, switching sides as you go. For an extra challenge, add extra reps in each position. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Age Makes No Difference in Recovery Rates Science shows that recovery rates stay fairly consistent in the young and old(er). Take a look. Bodybuilding, Tips, Training TC Luoma December 24 Training Tip Do This Before Any Big Lift Training Tom Morrison August 14 Training Assess Your Metabolic State Dominate Your Workout You need to balance your training if you want to build muscle or lose fat. Do this by evaluating your current metabolic state. Here's how. Bodybuilding, Metabolic Conditioning, Metcon Dr Jade Teta July 23 Training The HICT Method for Lifters High Intensity Continuous Training (HICT) utilizes two of the body's three energy systems, making it an ideal metabolic conditioning workout for lifters. Metcon, Training Abby Keyes April 8