Quadruped RNT Bear Crawl Variation
Quadruped RNT Bear Crawl Variation
A high-level quadruped core drill: pin a Swiss ball against a wall, hover in a bear crawl, and maintain steady pressure for serious anti-rotation and pelvic control.
Muscles Targeted
Deep core stabilizers, obliques, serratus anterior, shoulder stabilizers, and glutes (pelvic control).
Key Benefits
- Builds trunk stiffness with continuous pressure and perturbation
- Improves pelvic control and anti-rotation strength
- Challenges breathing while maintaining tension
- Great progression from basic bear crawl holds
Equipment Needed
Swiss ball, wall, and floor space (knee pad optional).
How to Perform Quadruped RNT Bear Crawl Variation
- Set a Swiss ball between your hips and a wall (as shown in the video).
- Get into a quadruped/bear crawl setup and hover knees slightly off the ground.
- Maintain steady pressure into the ball while keeping pelvis level.
- Breathe steadily and hold—reset if you lose position.
Programming Options
- 10–25 second holds, 2–5 sets
- Rest 60–90 seconds between sets
- Progress by adding time or slightly increasing pressure, not by shaking through it
Why This Variation Works
The Swiss ball adds constant feedback and demand for alignment while hovering—your body has to resist rotation and extension at the same time.
When to Use It
Advanced stability training, warm-ups before lifting or running, and phases focused on pelvic control and anti-rotation strength.
Frequently Asked Questions
How high should my knees hover?
Just an inch or two—low hover keeps the position honest and easier to control.
What’s the main goal?
Level pelvis, ribs down, steady pressure into the ball, and calm breathing—no twisting.
How do I progress it?
Add hold time first. Then add a small reach/tap or increase pressure only if alignment stays clean.