Quadruped RNT Bear Crawl Variation
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates a quadruped Swiss ball bear crawl core variation — a powerful way to improve core stiffness, pelvic control, and anti-rotation strength by maintaining constant pressure into a Swiss ball while hovering in a bear crawl position. You’ll set up with the ball pinned between your hips and a wall, lift your knees slightly off the ground, and work to keep your pelvis level as you breathe and hold tension.
🔥 Benefits of This Swiss Ball Bear Crawl Variation:
- ✅ Builds deep core strength with steady pressure
- ✅ Improves pelvic stability and anti-rotation control
- ✅ Encourages proper breathing while maintaining tension
- ✅ Exposes asymmetries when lifting one arm
- ✅ Great progression for bear crawl and quadruped stability drills
📝 Exercise Details:
Exercise: Quadruped RNT Bear Crawl Variation
Difficulty Level: Intermediate–Advanced
🛠️ What You’ll Need:
✔ Swiss ball
✔ Wall for support
✔ Floor space or a mat
✔ Optional: Pad for knees if needed
📅 When to Use This:
Great for core strength training, warm-ups before lifting or running, rehab programs focusing on pelvic control, and advanced anti-rotation work. Perfect when you want to challenge stability in a functional position without adding heavy load.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.