Black Bear Swimming
Uses a coordinated whole-body pattern to develop mobility, trunk control and smooth weight transfer.
Full BodyBeginnerMobilityRotation
At a glance
| Muscles worked | Primary: shoulders, core & hips. Secondary: upper back and legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Rotation |
| Sets & reps | 1 sets × 60s |
| Estimated calories burned | ~8 kcal |
| Equipment | None needed |
How to do it
- Establish the traditional Black Bear Swimming starting posture.
- Move the trunk, shoulders and hips in the prescribed coordinated pattern.
- Transfer weight smoothly while keeping the feet grounded and controlled.
- Avoid jerking or forcing the joints.
- Continue slowly for the prescribed duration.
Coaching tips
Benefits
Uses a coordinated whole-body pattern to develop mobility, trunk control and smooth weight transfer.
Common mistakes
Avoid rushing, collapsing through the shoulders or twisting the knees.
Make it harder
Increase the movement range and duration while keeping the transition smooth.
Make it easier
Use a smaller range and slower pace with extra balance support if needed.
Breathing
Match slow, continuous breathing to the movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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