At first glance, the bear hold looks simple—just hover your knees and hold. But behind this seemingly basic position is a powerhouse move that challenges your entire kinetic chain. If you’ve heard of bear holds in workouts, rehab sessions, or mobility drills but still wonder what they actually do—or why they sometimes hurt—you’re in the right place.
Let’s unpack what the bear hold is, why it’s so effective, and how to do it right without risking injury. Whether you’re a fitness enthusiast or recovering from pain, understanding the bear hold can level up your training and protect your joints.
What Is a Bear Hold?
The bear hold is a full-body isometric exercise. You begin on all fours—hands under shoulders, knees under hips—and then lift your knees about an inch or two off the ground. From there, you hold that position.
Sounds easy, right? It’s not. You’re engaging your:
- Core (front and back)
- Shoulders and scapular stabilizers
- Wrists and forearms
- Hip flexors and glutes
- Spinal stabilizers
This makes it a deceptively intense move, especially when form is dialed in.
Why the Bear Hold Matters
What makes this exercise so valuable is how it mimics real-world body positioning. It teaches core bracing, joint stacking, and load tolerance—all skills that translate to lifting, running, and everyday movement.
Benefits Include:
- Core strength without spinal compression
- Shoulder and scapular control
- Improved posture and spinal alignment
- Better coordination and body awareness
- Builds resilience for crawling, climbing, and loaded carries
It’s also a staple in physical therapy because it reinforces foundational control. Before squatting, deadlifting, or even planking—mastering the bear hold is a game-changer.
Why the Bear Hold Can Cause Pain
For some, the bear hold brings on discomfort—especially in the wrists, shoulders, or low back. This usually comes down to one thing: compensation.
Common Pain Points:
- Wrist pain from overextension or lack of mobility
- Shoulder strain from poor scapular positioning or weakness
- Neck or upper trap tension from shrugging
- Low back pain if core engagement slips
- Hip flexor fatigue from improper bracing
If you’re shaking after 10 seconds, that’s normal. But pain isn’t. It’s a sign your mechanics need attention—or you may be overloading a vulnerable area.
Proper Bear Hold Technique (and How to Fix It)
To do a bear hold safely and effectively:
- Start in tabletop: hands under shoulders, knees under hips.
- Tuck your toes and lift your knees about 2 inches off the floor.
- Brace your core like someone’s about to punch you.
- Keep your back flat—no sagging or arching.
- Push the floor away with your hands (like in a plank).
- Hold for 10–30 seconds, breathing deeply through your diaphragm.
Common Form Fixes:
- If wrists hurt: Try elevating your hands or mobilizing your wrists first.
- If shoulders burn: Focus on retracting your scapula and avoid shrugging.
- If back sags: Reset your core and tilt your pelvis slightly under.
When to Seek Help
It’s one thing to feel muscle fatigue—it’s another to feel pinching, numbness, or sharp pain.
See a pro if:
- You have lingering pain during or after bear holds
- You’re unsure about your movement mechanics
- Pain is affecting your training or daily function
At Forefront Clinic, we specialize in diagnosing movement dysfunctions and helping you train pain-free.
How Forefront Clinic Can Help
We assess your entire chain—shoulders, spine, hips, and wrists—to identify the root cause of your discomfort. Then, we develop a custom plan:
- Targeted rehab and strength training
- Manual therapy if needed
- Movement coaching with real-time feedback
- Gradual reintroduction of bear holds and functional exercises
Whether you’re using bear holds in fitness or therapy, we’ll help you get the most from them—safely.
Takeaway: Don’t Underestimate the Bear Hold
The bear hold is a small move with big rewards. It builds real-world strength, improves posture, and protects your joints—but only if it’s done with proper form and purpose.
If you’re dealing with pain or just want to make sure you’re doing it right, the team at Forefront is here to guide you. From initial assessment to tailored rehab and strength plans, we’ve got your back (literally). Schedule today!