Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Bear Crawl

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Abs, Delts

Also quads

You need

Nothing but the floor

How to do itPictures · 3 steps
1Step
2Step
Main musclesAlso working
  1. 1Hands and feet on the floor, knees just above it
  2. 2Move opposite hand and foot together
  3. 3Keep your back flat and hips low

Most common mistake

Hips high in the air.

Watch a demo
B
For functional
#23 of 45
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Research
63
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 63
TransferGood
Injury protectionGood
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • AFront SquatBarbell
  • APush PressBarbell
  • AKettlebell SwingKettlebell
  • SPull-UpBodyweight

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280