“If you’re on a pretty technical trail, you’ll need to get low to the ground to be as safe as possible as you summit and descend,” says Alvino. To execute a proper bear crawl, get your body horizontal and parallel to the earth while climbing with your opposite hand and foot at the same time. (If you reach up with your right hand, your left foot will follow.) “Bear crawls are highly effective because they engage nearly every muscle in your body to keep you as close to the ground as possible, while still maintaining core stability and forward progress,” says Alvino.

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