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Are You Doing This Exercise?
Slider Bear Bodysaw
Slider Bear Bodysaw is a core exercise progression from the Bodysaw, which is a staple core exercise in our program. The Bodysaw is great for developing core strength and stability, along with resisting lumbar extension as well.
Bear Crawls are an essential movement pattern where the whole body is engaged and requires a crossbody connection and movement. Much like the Bodysaw, Bear Crawls allow for core development and teaching stability as well.
So why not put these two core exercises together? It is important to note that this is an advanced movement and I recommend that you master the Plank, Bodysaw and Bear Crawl before implementing this exercise. This will ensure that you’re performing this exercise correctly.
Cues for performing the Slider Bear Bodysaw
- Begin on all four with your toes on the sliders.
- Raise your knees an inch off of the ground. This is now the starting position.
- Engage your core by flexing your abdomen as if someone was going to punch you in the stomach.
- Use the sliders to slide backward with the only movement occurring in your shoulders.
- Keep your knees in the same starting position, avoid reaching outwards with your knees.
- Use your core to slide yourself back into the starting position.
- Avoid allowing your lower back to arch. If this occurs, don’t slide out as far on the following reps.
Common errors that we see with the Slider Bear Bodysaw includes, arching of the lumbar, knees sliding outwards, essentially becoming a knee tuck.
Limitations to consider: lower back pain, lack of wrist mobility, lack of core strength/endurance. If you experience any of these and prevents you from performing this exercise, I recommend that you select a different core exercise instead of the Slider Bear Bodysaw.
Give this core exercise a shot next time you’re in the gym and let me know how it goes!
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