“Can you help me find it?” “Uhhhmmm. Okay.” 5 minutes later “Sorry, dude. Couldn’t find it. And my shoulders feel like they’re on fire for some reason.”
Man , Love that you put out content more freuquently. I train 95% with your philosophy since 2 month‘s and it works wonders. Thank you Keep up the good work
This exercise is legit! Been doing it for a few weeks and honestly my lagging shoulders finally started to show a bit of definition. I go HARD in the gym when hitting arm/shoulders but until this exercise (and hand stand against a wall) I barely saw a difference in hypertrophy, only my strength kept on improving. Bodyweight exercises are amazing.
Thanks! Me too. I remember the first time I tried these... even after years of handstand push ups, pike push ups, and a good amount of overhead pressing in my youth, these still fried my side delts and traps. Underrated, in my opinion.
I’m just transferring from weight training to callisthenics. I’m pushing 40 now and feel like callisthenics and mobility exercises are going to benefit me more as I age. Your videos are really simple and basic, and very helpful. Thanks for the tips.
I can confirm this exercise is really good. I started doing it a week ago and I already noticed a huge change in my shoulders. I've been doing it twice a week, 3 sets of 2 minutes prioritizing unilateral stabilization (staying on right hand and foot for 2-3 seconds and moving forward to left side for a few meters, then doing the same backwards). I urge everyone to try this out. You'll notice a massive burn in your deltoids from the first set if you do it correctly.
Very smart move condensing all the precious information you give out in 2-3 minute clips, much more appealing to every but especially today’s younger generations… I want to learn more with this channel keep at it👍
I've recently noticed that my lacking shoulders does impact my physique. I've struggled with connecting to my shoulders but just dropped down to try this slowly across my flat, great shout on this on Boges :D really like it
@Dzzzzz Exactly. While it does lack ROM, my shoulders tolerate it exceptionally well, which allows me to train it more often. The general shoulder girdle pump is unmatched; traps, and side delts all just pumped the max. It's literally one of my favorites.
Started doing this every day (adding 10 seconds a day). In just 2 weeks I’m seeing more development in my shoulders. It also has help improve my shoulder pain since it works your anterior serratus and traps. It’s also helped with hip pain, which I guessing is because it works a bit of your hip abductors
After several injuries effectively ended my days in the Gym, Crawls have become my primary source of exercise. I mainly do Bears, Crabs, Camels, Gators, and Tigers or in Physique terms: Delts, Abs, Hams, Tris, Pecs, although I feel that each movement pretty much hits everything, a bit like swimming, which in itself is a Crawl as well.
I must say, it really did blow up my shoulders. Saw the video yesterday and tried it. Not only I enjoyed each moment of it but did find a more rounded shoulder after 2 rounds! Huge fan, awaiting for more of your contents.
Short video packed with tons of useful information and backed with a visual demonstration. I LOVE your style of showing & teaching on this topic. You're awesome! 🙏😘
Bear crawl is gold. My shoulders are definitely not gifted, on the contrary, and I started doing this last month. So far I have improved my pike, calf and hamstring flexibility, but I feel it works also core and serratus anterior. I do it with knee locked to improve my flexibility, which in turn helps me to do pike pushups better. My goal for this year is handstand pushup, and I believe bear crawl will be with me during this journey.
@@Researchthejoos LOL dude you definitely do not need drugs to have good results from training. I'm life time natural, and my results are attainable by the vast majority of guys. For reference, I', 6'1" and 175lbs and my last dexa had me at 10.5% body fat. Thats a FFMI of 21, and that's well within the range of what is attainable by probably 90% of the healthy male population under 40. If you aren't getting good results from your training, take an honest look at your habits outside the gym... diet, alcohol consumption, sleep, stress etc. If you are interested in health at all, stay away from drugs and if this is a route you are seriously considering, shoot me an email and I'm happy to help you trouble shoot any issue you are having that would make you go that route. I'm confident we can come up with a gameplay that will get you moving in the right direction without risking your health. Seriously, don't hesitate to reach out.
@@Kboges hi mate appreciate the response. With what you just said I can see your genuine and true i apologise for my comment about the juice . Much respect
@@Researchthejoos Dude no worries! It's a honest question and a good one at that. I want to make a video on realistic expectations and what it takes to achieve them, so this is a great topic. For real though, if you ever need to bounce any training ideas around just shoot me an email and I'm happy to help you out.
Been 4 months since I've had a slap surgery on the my left shoulder, and doing bear crawls and other type of crawls are really helpful to help regain stability and strength. Highly recommend them 👍
All quadrupedal movements have a nice impact on shoulders not only in muscle but in mobility and stability, also are good for core, balance , coordination etc. Even better if You do it in a translation motion and not stacionary. Good work K.
I always do a ton of different crawling drills through the day and also as part of my warm up, either with body weight or with a weight vest. I just tried it with the hips up high like this and even though I do handstands a lot, I could really feel these. This will be a daily thing. Thanks!
I wish I had found this channel when we were locked down and gyms being closed over the Covid BS. I was trying to stay in shape using dumbbells at home but I was uninspired by it. These workouts are great and I been doing all these exercises in addition to my weight training at the gym.
That's funny. I had the opposite experience. I had some dumbbells lying around and I finally started to use them and enjoy them. Now I'm learning about other stuff.
Just now came up for the first time and I gotta say, I’m gonna try this. I’ve always had senselessly weak shoulders compared to truly everything else on my body, this looks perfect. Thanks man
This is exactly what i need for my calisthenics routine. I've been struggling to find an overhead press alternative. Pushups are great but they work more on the horizontal plane. Great video as always!
You can do pike push ups and then eventually build them up to handstand push ups (wall supported if you don't want the freestanding version). I think so far it has been helping me to really sculpt my shoulders even more.
I grew my shoulders by doing ring Y-raises and facepulls. I honestly use these as warmup exercises for every upper body sessions and to fix my postures. eventually though, these and paired with pike push ups gave me my 3D shoulders.
I’ve been struggling with shoulder problems for a while and I’ve been making good progress at PT so I’m looking for something that will be challenging but not hurt my progress. This kicked my ass in less than 2 minutes and I couldn’t be more happy with the exercise. Serratus anterior on my injured side is lit up too as a very welcome side effect.
Bear crawl, great exercise. Doing it with bent arms is a killer. Good finisher after a few sets of Pike Push-ups. The exercise is a staple of the GMB Fitness programs
My shoulder have more definition thanks to this exercise And the best part, it made my shoulder stronger and got rid of the pain and werid noise my shoulders used to make ❤❤
Yep! It's such a great finisher. Hits shoulders and great for conditioning. My shoulders never tolerated lateral raises well, so those were always out, but these are a great addition.
When I learnt animal movement my shoulders used to get insanely pumped because of the bear crawls and different crawls. It is very good for shoulder health if you already have the mobility for it.
Going to give this a try! I found high rep/high pump burpees grew my shoulders a lot personally. The transition between down and up requires a lot of shoulder stability when the feet are kicking in and out
Hi K Boges, I commented a couple videos ago in shoulder rehab and mobility and your past 2 were so helpful. I justed wanted to say thank you that you pay close detail to the audience as if we were clients you work with personally. Even the simplest exercises and 2 mins 30 of your time means so much to me and prolly others. And emphasis on form and recovery is really something the fitness world needs, in order to evolve to a new standard. Keep up the great work and love the thoroughness 👍🏽I know this is a stretch but itd be cool to experiment with like the 1hr routine to fit in peoples mornings or “journey”. Almost like a daily vlog (hectic in my opinion) where they are working out with you but like the olds school p90x videos but more personal qa conversations (or not personal) youtube stream style for newbies who are too scared of gyms and clients in the meta world aspects of feeling involved in their home ( i know you have your courses as well) or even a 1 time stream to really promote what your classes are about. Just food for thought concept, I like the direction of the channel already but itd be cool to see it grow even more because of your great work but great job either way 👍🏽
Wow ! I just tried this for like 20 seconds just to see how it would feel back and fourth and man these will deff be added to my shoulder routine. Thanks !
Looks like an awesome, effective exercise I am a huge fan of the military press, I incorporate the military press into my training, however unfortunately I gave myself some type of a shoulder impingement only in my left deltoid, so I have had to ease up on my military presses. I am stoked to attempt this exercise! And I have now subscribed to your channel, thank you.
Military press is an amazing exercise and probably my favorite barbell exercise- I haven't done it in a LONG time because of wrist pain it causes me, so the bear crawl is my primary shoulder developer. It is a great substitute for shoulder gains if you can't press.
currently running a gymnastic rings program and always did a few side lateral raises afterwards as a finisher on push days but definitly gonna look into bearcrawls
Just found your channel and I´m blown away about all the valuable information and awesome content. I have a question please regarding high rep bodyweight squats or lunges. Does more volume, more sets and reps equals more wear and tear on the joints, ligaments and tendons? I ask because another famous UA-camr said that high reps are just wear and tear on the body. its the guy saying, I do a 100 reps with 10 pounds, which isn´t gonna really help the body much except for cardiovascular. Here is what I would rather you do, go is doing 100 pounds one time because then you working on the bone density, especially when getting older, 40 years plus and your bone density is down, the connective tissue is down. The less reps with heavier weights is enhancing the body to keeping it strong instead of going away from that and going very light and just deteriorating more the cartilage, the tendons and ligaments. I´m really confused because some say more volume strengthens the ligaments and tendons and other guys like you say the exact opposite? Can I really do high rep bodyweight squats up to 100 reps every day or every other day? If you don´t mind I would appreciate a video on this topic. Thank you so much for your help
Depends on your definition of high reps. I'd say 100 of anything per day is too high. Even with strict form, you are risking tennis elbow or knee aggravation. Reps in the 15-20 range are probably more sensible. For example, if you're just going for longevity, and are not too fussed about hypertrophy, 4 x 15-20 push ups, 4 x 15-20 lunges etc. would be a good shout. Naturally you'd do these at whatever progression you find comfortable. As I can do 40 push ups in a row, I added weight so I can only get to 15. So that's enough reps to get lots of blood flow to the ligaments and tendons, but not enough to increase the risk of joint pain.
He covers this in his other videos, you basically have to build up slowly and it will gradually strengthen the ligs/tendons. I’ve been doing his big 3 exercises with variations and mine have gotten stronger. I know B/C when I started i over did it and had those pains but followed his advice (watching all his vids) and started over. I began with one hard set a day and added one every month. I almost never feel those pains anymore, I’m in month 3, almost to 4. I’ve lost a ton of weight and have noticeable gains. I’m also stronger than I was when I did Parkour/weight lifting.. I’m 35 and in the best shape of my life !
Can you please make a video on how to walk properly and the best way to strengthen the glutes and knees? It would be a really big help to a lot of people.
I’ve done this three times in a week. I can confirm that my shoulders are smoked! It feels good. Thank you for the free content, Kyle! To provide such good instruction at no cost speaks to your generosity!
Best, most useful exercise information and content for the average person, YT channel I've ever come across. You are amazing! Thank you so much for sharing your knowledge!👍
This seems like a great exercise , would handstand walking be equal in development of the upper body as well as core ? Seems like a way harder variation , although I believe they are very different exercises , how would you progressive overload this exercise ?
Yeah handstands can be great for sure, but I love this one because of the unilateral component (hits the side and rear delts hard) plus you can push this one harder without falling. It's also more accessible to more people, but handstands are great too. I think of this as all the good things of the handstand, plus a few more, but safer for most people.
If you want great core work look into the lizard crawl. They basically work your core in every possible limb position. My climbing coach introduced them to me last week and my abs and obliques never felt as sore from isolation core exercises.
Just did this at the end of one of your workouts and it burned! I could only manage two sets - one and a half minutes, and one minute. Thanks for the exercise!
Automatic subscribe. Videos are informative, yet he goes straight to the point rather than filling the video with unnecessary details. Keep up the good work!
I have started my calesthenics routine with like Push ups - 15 x 3 Pull ups - 3x 5/3 Squats 20x 3 And jogging for 30 minutes every rest day I do full range of motion and i always follow quality over quantity that's why my pull up is quite low 😅😅 Also other exercises . I do increase them when they become easier, like increasing the rep or sets of the tempo Doing think that what i am doing is right , if not could you tell me where I am making the mistake Love your videos 😁😁😁😁😁👍👍👍 And by the way i was first
Do some progressions and make it harder, instead of doing normal pushups 15 x 3, put on a backpack with say 10 kg or whatever you can and then do less, for squats same thing, put on a backpack with much more weight and do less reps
@@mushqazi2444 you should watch the video from Kyle about high rep push-ups. You do not necessarily need a harder progression, but of course, you can use one to get some variety into your workout. The same goes for the squat. High reps are just fine. If you reach like 300 reps, you are absolutely on fire
Hi, I'm just intrigued by your muscular definition. Is it solely attributable to calisthenics or have you lifted weights in the past? Is it possible to get to your size and definition based on Calisthenics alone?
His muscularity is not very high, but he has very low bodyfat that is why he looks so defined. His muscularity is more than achievable using calisthenics
I’m currently trying to reduce shoulder usage while resting a rotator cuff impingement issue. Hopefully over the next few weeks with a steroid injection and rest it’ll settle down. Can you recommend a chest exercise which causes the least amount of impingement within the shoulder joint? I’d also like to ask your view regarding high volume exercises. If to increase hypertrophy and muscle development you need to be hitting a muscle group with 10 - 15 sets per week. Let’s say I do 2 x 20 bicep curls with 15kg 5 days a week. How would 1 set of 70 reps using 10kg 5 days a week compare? If this was a tough set would it still stimulate muscle growth if you’re maxing out to almost failure in the 1 set? Long question… but I know you have done some epic sets in your workouts.
@@Tokinjester I guess I’ll see… but thanks for the heads up… I know someone else who had a steroid injection in his wrist that worked wonders for him so I guess it’s a case by case issue.
@@jaysysumakaRatMaster3 if you can, speak with a sports therapist for a better opinion. i did it once for a shoulder injury, rested properly and eased myself back into the gym ...thought i was doing great until about 6 months later when the effects started to wear off, that was not good! my sports/remedial therapist had to restrain herself from slapping me in the face when I told her about the injection good luck with it either way
In the marine corps we did bear crawls while dragging another person hanging on to our belt underneath us. It was part of the getting a casualty out of the battlefield while still staying low. That was some tough work too. Get smoked pretty quick depending on the size of the person your dragging
Hey man my shoulders always make wierd sounds everytime i move them, and this started happening more often after i started doing lateral raises, any tips to reduce that Tak Tak noise of the shoulder joint?
I struggled with simple pike stand holds due to neck pain before feeling any muscle fatigue. I gave this one a try instead and it was a game changer. No neck pain at all, and I can feel its effect in the shoulders. Thank you!
@@Kboges Although my favorite body part I have had difficulties growing my delts. The push-ups is on of my favorite body weight exercises but still can’t quite activate my delts to grow, just about tried every exercise out there so I’m giving this an honest attempt. You’ll definitely hear from me if this works for me! How much times a week should I perform this and how long per session?
Bro you're straight to the point, articulate and informative. This is what I like, it's helping me shape my content too. Thanks to you I have more awareness with how I train calisthenics!
Hahah! Isn't that crazy?! I was telling another person that even after years of handstands and pike push ups, the first time I tried these, I was absolutely wrecked. Couldn't believe how my traps and side delts felt.
I was doing this a few years ago in a park and someone ran up to me and asked me if I was ok
Hahahaha!
looking for my contact lens
“Can you help me find it?”
“Uhhhmmm. Okay.”
5 minutes later
“Sorry, dude. Couldn’t find it. And my shoulders feel like they’re on fire for some reason.”
@@duke3250 that should be the exercise name lol
😁😁😁
This is how I get to the bathroom in the morning... I didn't even realize I was working out!
Hahahaha 😂 great comment!
Gainz son
Man , Love that you put out content more freuquently.
I train 95% with your philosophy since 2 month‘s and it works wonders.
Thank you
Keep up the good work
Thank you! So stoked to hear this! Yeah I want to try to get more out there. I have a huge list of topics to cover. Thank you for the support!
@@Kboges Hey man! Can you also cover the crocodile push up walk or i dont know how to call it? Its kinda similar to this exercise
All the Best!
@@Kboges you’re changing lives, for that you will be blessed in the most wonderful ways. Stay blessed my brother and THANK YOU
i subbed because of this comment
I'm new here, what is his philosophy?
I do this in my office during my water break... and I have got lot of respect from most people.
Hahah YES! Good for you!
Even HR holds doors open for you.
I'M WEAK.😭👻😂☠️🤣☠️😂☠️🤣☠️😂😂😂🤣🤣🤣😭😭😭😂😭🤣💀🤣
This exercise is legit! Been doing it for a few weeks and honestly my lagging shoulders finally started to show a bit of definition. I go HARD in the gym when hitting arm/shoulders but until this exercise (and hand stand against a wall) I barely saw a difference in hypertrophy, only my strength kept on improving. Bodyweight exercises are amazing.
Awesome to hear your results! Keep at it, push it hard, increase your time, and you will get some solid shoulder definition.
You get definition through low body fat
@@tv26889 or muscle growth...
@@ggfdd5925 to a degree but with muscle growth is going to come fat--you can only sku the weight gain towards muscle.
@@Kboges
Do Pike Pushups work the side delts??
I love this one
Thanks! Me too. I remember the first time I tried these... even after years of handstand push ups, pike push ups, and a good amount of overhead pressing in my youth, these still fried my side delts and traps. Underrated, in my opinion.
I’m just transferring from weight training to callisthenics. I’m pushing 40 now and feel like callisthenics and mobility exercises are going to benefit me more as I age. Your videos are really simple and basic, and very helpful. Thanks for the tips.
Why not just do both
@@SpencerCreskeybc time's short
I can confirm this exercise is really good. I started doing it a week ago and I already noticed a huge change in my shoulders. I've been doing it twice a week, 3 sets of 2 minutes prioritizing unilateral stabilization (staying on right hand and foot for 2-3 seconds and moving forward to left side for a few meters, then doing the same backwards). I urge everyone to try this out. You'll notice a massive burn in your deltoids from the first set if you do it correctly.
That's the way to do it! Happy to hear you are enjoying it!
So I’ve been doing these for a month back and forward. I’m up to ten minutes. This is a great addition to any routine!
Happy you are enjoying them, Mike!
Very smart move condensing all the precious information you give out in 2-3 minute clips, much more appealing to every but especially today’s younger generations… I want to learn more with this channel keep at it👍
Thank you, Artur!
I read shoulderd and clicked instantly. Thanks
Hahah Awesome!
I've recently noticed that my lacking shoulders does impact my physique. I've struggled with connecting to my shoulders but just dropped down to try this slowly across my flat, great shout on this on Boges :D really like it
Enjoy, Daniel! It is seriously one of my favorite ways to finish a workout. The pump is unreal.
@Dzzzzz Exactly. While it does lack ROM, my shoulders tolerate it exceptionally well, which allows me to train it more often. The general shoulder girdle pump is unmatched; traps, and side delts all just pumped the max. It's literally one of my favorites.
Started doing this every day (adding 10 seconds a day). In just 2 weeks I’m seeing more development in my shoulders. It also has help improve my shoulder pain since it works your anterior serratus and traps. It’s also helped with hip pain, which I guessing is because it works a bit of your hip abductors
YES! The serratus activation is incredible, as is the traps. All around a fantastic exercise.
After several injuries effectively ended my days in the Gym, Crawls have become my primary source of exercise. I mainly do Bears, Crabs, Camels, Gators, and Tigers or in Physique terms: Delts, Abs, Hams, Tris, Pecs, although I feel that each movement pretty much hits everything, a bit like swimming, which in itself is a Crawl as well.
You are doing all zoo.
@@sacha522 your comment made me giggle too late at night, f you, but also please keep going 😂
@@julimos7301 😬
I must say, it really did blow up my shoulders. Saw the video yesterday and tried it. Not only I enjoyed each moment of it but did find a more rounded shoulder after 2 rounds! Huge fan, awaiting for more of your contents.
Awesome! I know what you mean. The shoulder pump is incredible. Makes you look like a super hero after a round of these.
@@Kboges oh yes it does!
Short video packed with tons of useful information and backed with a visual demonstration. I LOVE your style of showing & teaching on this topic. You're awesome! 🙏😘
Ah thank you! I’m glad you enjoyed. Thanks for the kind feedback 🙏
Bear crawl is gold. My shoulders are definitely not gifted, on the contrary, and I started doing this last month. So far I have improved my pike, calf and hamstring flexibility, but I feel it works also core and serratus anterior. I do it with knee locked to improve my flexibility, which in turn helps me to do pike pushups better. My goal for this year is handstand pushup, and I believe bear crawl will be with me during this journey.
I notice alot of people who started walking early as babies ( i was walking at 9months) have less shoulder development and it really makes sense.
I start every workout with 5 minutes of bear crawls. Forward and back. It’s the best full body warm up
Fantastic! Forward and backward is the way to go. I've done sideways as well. Super fun!
@@Kboges do you start with
1ml test
1 ml tren ?
Or different compound?
@@Researchthejoos LOL dude you definitely do not need drugs to have good results from training. I'm life time natural, and my results are attainable by the vast majority of guys. For reference, I', 6'1" and 175lbs and my last dexa had me at 10.5% body fat. Thats a FFMI of 21, and that's well within the range of what is attainable by probably 90% of the healthy male population under 40. If you aren't getting good results from your training, take an honest look at your habits outside the gym... diet, alcohol consumption, sleep, stress etc. If you are interested in health at all, stay away from drugs and if this is a route you are seriously considering, shoot me an email and I'm happy to help you trouble shoot any issue you are having that would make you go that route. I'm confident we can come up with a gameplay that will get you moving in the right direction without risking your health. Seriously, don't hesitate to reach out.
@@Kboges hi mate appreciate the response. With what you just said I can see your genuine and true i apologise for my comment about the juice .
Much respect
@@Researchthejoos Dude no worries! It's a honest question and a good one at that. I want to make a video on realistic expectations and what it takes to achieve them, so this is a great topic. For real though, if you ever need to bounce any training ideas around just shoot me an email and I'm happy to help you out.
Been 4 months since I've had a slap surgery on the my left shoulder, and doing bear crawls and other type of crawls are really helpful to help regain stability and strength. Highly recommend them 👍
All quadrupedal movements have a nice impact on shoulders not only in muscle but in mobility and stability, also are good for core, balance , coordination etc. Even better if You do it in a translation motion and not stacionary. Good work K.
100% agree. All great points here!
The bear, or chimp, walk, one of my fav bjj solo drills. It actually works. Gives you strength and well rounded delts.
Totally agree!
I always do a ton of different crawling drills through the day and also as part of my warm up, either with body weight or with a weight vest. I just tried it with the hips up high like this and even though I do handstands a lot, I could really feel these. This will be a daily thing. Thanks!
Awesome, Jason! I know what you mean. Crawling is incredible, and this variation is still super effective for guys who practice handstands. Enjoy!
Awesome pick, bro! Bear Crawls are so undervalued, not only for everything you mentioned but also for overall longevity.
Agreed! Conditioning, stability, mobility, coordination, strength... they are incredible bang for the buck!
@@Kboges 100%!
I wish I had found this channel when we were locked down and gyms being closed over the Covid BS. I was trying to stay in shape using dumbbells at home but I was uninspired by it. These workouts are great and I been doing all these exercises in addition to my weight training at the gym.
Thanks, Mike. I'm happy it found you now! Thanks for the comment and good luck on your fitness journey!
That's funny. I had the opposite experience. I had some dumbbells lying around and I finally started to use them and enjoy them. Now I'm learning about other stuff.
Just now came up for the first time and I gotta say, I’m gonna try this. I’ve always had senselessly weak shoulders compared to truly everything else on my body, this looks perfect. Thanks man
My pleasure, Cameron. Enjoy! It's a good one. Just stay consistent with it and add time as you get stronger.
One side benefit that's not mentioned in this video that I just discovered is how much I desperately need to vacuum my carpet.
You and Amber Heard. 😂🤣😂Google carpet testimony.
Finally a UA-camr who delivers informative content on muscle growth and excercises. Thanks!
This is exactly what i need for my calisthenics routine. I've been struggling to find an overhead press alternative. Pushups are great but they work more on the horizontal plane. Great video as always!
Yeah I really like this more than pike push ups, personally. Let me know what you think.
You can do pike push ups and then eventually build them up to handstand push ups (wall supported if you don't want the freestanding version). I think so far it has been helping me to really sculpt my shoulders even more.
Man, You can try rammurti dand they are best for shoulder.
It's an indian push-up.
One of my favorite movements. Plus you get the benefits on contralateral training.
100% right! It is a very efficient and productive exercise.
I grew my shoulders by doing ring Y-raises and facepulls. I honestly use these as warmup exercises for every upper body sessions and to fix my postures. eventually though, these and paired with pike push ups gave me my 3D shoulders.
I’ve been struggling with shoulder problems for a while and I’ve been making good progress at PT so I’m looking for something that will be challenging but not hurt my progress. This kicked my ass in less than 2 minutes and I couldn’t be more happy with the exercise. Serratus anterior on my injured side is lit up too as a very welcome side effect.
Bear crawl, great exercise. Doing it with bent arms is a killer. Good finisher after a few sets of Pike Push-ups. The exercise is a staple of the GMB Fitness programs
what do u mean by doing it with bent arms
@@tayzk5929 Bend arms at elbow to increase the muscle tension in arms, particularly the bicep.
@@ekrano does the angle of the elbow matter? or do you just mean the more bend in the elbow the more tension
@@tayzk5929 Try it ua-cam.com/video/crItF2sSedU/v-deo.html
My shoulder have more definition thanks to this exercise
And the best part, it made my shoulder stronger and got rid of the pain and werid noise my shoulders used to make ❤❤
Yep! It's such a great finisher. Hits shoulders and great for conditioning. My shoulders never tolerated lateral raises well, so those were always out, but these are a great addition.
When I learnt animal movement my shoulders used to get insanely pumped because of the bear crawls and different crawls. It is very good for shoulder health if you already have the mobility for it.
I’ve done this in the past and it’s actually helped with my shoulder mobility.
Yes totally! I've noticed the same.
Going to give this a try! I found high rep/high pump burpees grew my shoulders a lot personally. The transition between down and up requires a lot of shoulder stability when the feet are kicking in and out
Yeah I feel you on the burpees! They definitely will do it. Give these a shot and let me know what you think.
More risk of injury though at the end when you're tired.
Hi K Boges, I commented a couple videos ago in shoulder rehab and mobility and your past 2 were so helpful. I justed wanted to say thank you that you pay close detail to the audience as if we were clients you work with personally. Even the simplest exercises and 2 mins 30 of your time means so much to me and prolly others. And emphasis on form and recovery is really something the fitness world needs, in order to evolve to a new standard. Keep up the great work and love the thoroughness 👍🏽I know this is a stretch but itd be cool to experiment with like the 1hr routine to fit in peoples mornings or “journey”. Almost like a daily vlog (hectic in my opinion) where they are working out with you but like the olds school p90x videos but more personal qa conversations (or not personal) youtube stream style for newbies who are too scared of gyms and clients in the meta world aspects of feeling involved in their home ( i know you have your courses as well) or even a 1 time stream to really promote what your classes are about. Just food for thought concept, I like the direction of the channel already but itd be cool to see it grow even more because of your great work but great job either way 👍🏽
Wow ! I just tried this for like 20 seconds just to see how it would feel back and fourth and man these will deff be added to my shoulder routine. Thanks !
Yeah they are a killer! Enjoy!
channels and contents like these is what makes youtube worthwhile , thank you k doc
Thank you very much for that!
Honestly I would have never thought about this one, will add it to my training.
Thanks, Kyle. Also, can you make a video about building a strong core?
This accercise is building a strong core. Balancing on two extremeties.
this is a fantastic movement! it works the abs too!
Yeah it absolutely does. It's such a good finisher! It gets your core, hamstring stretch, shoulders triceps, and even a little conditioning/cardio!
As a total beginner this really hits triceps for me!
Yeah it definitely does that as well!
Love underrated exercises like this gonna deff be using this from now on as a finisher
Yeah I love this one. I get a great pump from it.
Looks like an awesome, effective exercise I am a huge fan of the military press, I incorporate the military press into my training, however unfortunately I gave myself some type of a shoulder impingement only in my left deltoid, so I have had to ease up on my military presses. I am stoked to attempt this exercise! And I have now subscribed to your channel, thank you.
Military press is an amazing exercise and probably my favorite barbell exercise- I haven't done it in a LONG time because of wrist pain it causes me, so the bear crawl is my primary shoulder developer. It is a great substitute for shoulder gains if you can't press.
I'm really enjoying and getting alot out of your channel, thanks
Thanks, Alex!
currently running a gymnastic rings program and always did a few side lateral raises afterwards as a finisher on push days but definitly gonna look into bearcrawls
Based Aspect
PLEASE KEEP IT UP, YOU ARE NEEDED.
Thank you, Issac!
Just found your channel and I´m blown away about all the valuable information and awesome content. I have a question please regarding high rep bodyweight squats or lunges. Does more volume, more sets and reps equals more wear and tear on the joints, ligaments and tendons? I ask because another famous UA-camr said that high reps are just wear and tear on the body. its the guy saying, I do a 100 reps with 10 pounds, which isn´t gonna really help the body much except for cardiovascular. Here is what I would rather you do, go is doing 100 pounds one time because then you working on the bone density, especially when getting older, 40 years plus and your bone density is down, the connective tissue is down. The less reps with heavier weights is enhancing the body to keeping it strong instead of going away from that and going very light and just deteriorating more the cartilage, the tendons and ligaments. I´m really confused because some say more volume strengthens the ligaments and tendons and other guys like you say the exact opposite? Can I really do high rep bodyweight squats up to 100 reps every day or every other day? If you don´t mind I would appreciate a video on this topic. Thank you so much for your help
I heard that too! Video would be awesome
interesting question
?
Depends on your definition of high reps. I'd say 100 of anything per day is too high. Even with strict form, you are risking tennis elbow or knee aggravation. Reps in the 15-20 range are probably more sensible. For example, if you're just going for longevity, and are not too fussed about hypertrophy, 4 x 15-20 push ups, 4 x 15-20 lunges etc. would be a good shout. Naturally you'd do these at whatever progression you find comfortable. As I can do 40 push ups in a row, I added weight so I can only get to 15. So that's enough reps to get lots of blood flow to the ligaments and tendons, but not enough to increase the risk of joint pain.
He covers this in his other videos, you basically have to build up slowly and it will gradually strengthen the ligs/tendons. I’ve been doing his big 3 exercises with variations and mine have gotten stronger. I know B/C when I started i over did it and had those pains but followed his advice (watching all his vids) and started over. I began with one hard set a day and added one every month. I almost never feel those pains anymore, I’m in month 3, almost to 4. I’ve lost a ton of weight and have noticeable gains. I’m also stronger than I was when I did Parkour/weight lifting.. I’m 35 and in the best shape of my life !
Can you please make a video on how to walk properly and the best way to strengthen the glutes and knees? It would be a really big help to a lot of people.
I’ve done this three times in a week. I can confirm that my shoulders are smoked! It feels good. Thank you for the free content, Kyle! To provide such good instruction at no cost speaks to your generosity!
Thanks so much, Mike! It's my pleasure! I'm glad you enjoyed this one. I'm going to do a block focusing on this movement to drive some shoulder gains!
I look forward to it!
@@Kboges Looking forward to that video!
Best, most useful exercise information and content for the average person, YT channel I've ever come across. You are amazing! Thank you so much for sharing your knowledge!👍
WOW!!! Thank you! That is an incredible compliment, my friend. Much appreciated.
keep going, you are helping a lot of young men. thanks.
This seems like a great exercise , would handstand walking be equal in development of the upper body as well as core ? Seems like a way harder variation , although I believe they are very different exercises , how would you progressive overload this exercise ?
Yeah handstands can be great for sure, but I love this one because of the unilateral component (hits the side and rear delts hard) plus you can push this one harder without falling. It's also more accessible to more people, but handstands are great too. I think of this as all the good things of the handstand, plus a few more, but safer for most people.
@@Kboges Thanks for the reply ! Have a wonderful weekend.
If you want great core work look into the lizard crawl. They basically work your core in every possible limb position. My climbing coach introduced them to me last week and my abs and obliques never felt as sore from isolation core exercises.
Thanks for all the content. My favorite channel by far!
@@Kboges by injecting testosterone
Don't leave that bit out bro
Been doing something like this in boxing for years ,up and down inclines.
They are amazing for shoulder strength
Just did this at the end of one of your workouts and it burned! I could only manage two sets - one and a half minutes, and one minute.
Thanks for the exercise!
Yeah they are incredible. Just keep working up to 5 min straight and do it a few times per week. You will notice the gains.
@@Kboges noticing great shape on my shoulders after just two weeks. Thank you so much for the exercise!
Automatic subscribe. Videos are informative, yet he goes straight to the point rather than filling the video with unnecessary details. Keep up the good work!
I have started my calesthenics routine with like
Push ups - 15 x 3
Pull ups - 3x 5/3
Squats 20x 3
And jogging for 30 minutes every rest day
I do full range of motion and i always follow quality over quantity that's why my pull up is quite low 😅😅
Also other exercises . I do increase them when they become easier, like increasing the rep or sets of the tempo
Doing think that what i am doing is right , if not could you tell me where I am making the mistake
Love your videos 😁😁😁😁😁👍👍👍
And by the way i was first
Do some progressions and make it harder, instead of doing normal pushups 15 x 3, put on a backpack with say 10 kg or whatever you can and then do less, for squats same thing, put on a backpack with much more weight and do less reps
@@mushqazi2444 you should watch the video from Kyle about high rep push-ups. You do not necessarily need a harder progression, but of course, you can use one to get some variety into your workout. The same goes for the squat. High reps are just fine. If you reach like 300 reps, you are absolutely on fire
was just about to head out for a session before I saw this, finished with some of those bear crawls. So underrated 👍
Good to hear! Yeah they are really effective. I love them!
Hi, I'm just intrigued by your muscular definition. Is it solely attributable to calisthenics or have you lifted weights in the past? Is it possible to get to your size and definition based on Calisthenics alone?
Yes
Nope. Must lift weights for size.
think about it, it's bodyweight exercise weight is in the name.
His muscularity is not very high, but he has very low bodyfat that is why he looks so defined. His muscularity is more than achievable using calisthenics
@@ghastly8192 ya agreed
Seems like a fun finisher Kyle. I would love to do this at a public gym and confuse the crap outta people.
I’m currently trying to reduce shoulder usage while resting a rotator cuff impingement issue.
Hopefully over the next few weeks with a steroid injection and rest it’ll settle down.
Can you recommend a chest exercise which causes the least amount of impingement within the shoulder joint?
I’d also like to ask your view regarding high volume exercises.
If to increase hypertrophy and muscle development you need to be hitting a muscle group with 10 - 15 sets per week.
Let’s say I do 2 x 20 bicep curls with 15kg 5 days a week.
How would 1 set of 70 reps using 10kg 5 days a week compare?
If this was a tough set would it still stimulate muscle growth if you’re maxing out to almost failure in the 1 set?
Long question… but I know you have done some epic sets in your workouts.
steroid injection is the absolute worst thing you can do for any muscular injury ...those injections should be used as a _last resort_ only
@@Tokinjester I guess I’ll see… but thanks for the heads up… I know someone else who had a steroid injection in his wrist that worked wonders for him so I guess it’s a case by case issue.
@@jaysysumakaRatMaster3 if you can, speak with a sports therapist for a better opinion.
i did it once for a shoulder injury, rested properly and eased myself back into the gym ...thought i was doing great until about 6 months later when the effects started to wear off, that was not good! my sports/remedial therapist had to restrain herself from slapping me in the face when I told her about the injection
good luck with it either way
In the marine corps we did bear crawls while dragging another person hanging on to our belt underneath us. It was part of the getting a casualty out of the battlefield while still staying low. That was some tough work too. Get smoked pretty quick depending on the size of the person your dragging
Hey man my shoulders always make wierd sounds everytime i move them, and this started happening more often after i started doing lateral raises, any tips to reduce that Tak Tak noise of the shoulder joint?
@Ali Chaudhry a bit. But the sound is what scares me most.
Ive been lurking for awhile and just wanted to say thank you for all that you do and provide. Subbed and will be following along. Appreciate it🤙
Will doing a pub crawl yield similar benefits? High volume, naturally.
HAHAHAHAHA 😂 you got a good laugh with this one lol
Well done! Well done!
🍻🍻🍻😂
Thanks for making my day.
Started testing this couple of weeks ago and oh boy can I say that in under 2 mins it really gets hard. A great exercise indeed
I tried this in my backyard, but I got a bunch of dog shit on my hands.
😂😂😂
This dude right here is actually genius
Thanks! 😂🙏
Damn Kyle, just tried this, shoulders havent felt this fatigued in ages lol. Thanks for the info man, youre the goat
Pretty wild, huh? Glad you enjoyed!
Thank you, dude!
I struggled with simple pike stand holds due to neck pain before feeling any muscle fatigue.
I gave this one a try instead and it was a game changer. No neck pain at all, and I can feel its effect in the shoulders.
Thank you!
I'm new to your channel...but now a loyal follower...definitely gonna insert this workout tomorrow!! Mahalo for posting this...Aloha!!
I do these as a warm up and they kick my ass.. Great exercise.
Love these!!💪🏼👍🏼✌🏼
Thanks, David! Yeah I’m a huge fan of these. One of my favorite ways to finish a workout.
Excellent, Simple body-weight movements. Thank you for simplicity and easy to scale up for an advanced work-out.
Thank you! Yeah I love the simple stuff. I think this one is incredible. I'm actually about to hit a set of it after I write this!
@@Kboges Although my favorite body part I have had difficulties growing my delts. The push-ups is on of my favorite body weight exercises but still can’t quite activate my delts to grow, just about tried every exercise out there so I’m giving this an honest attempt. You’ll definitely hear from me if this works for me! How much times a week should I perform this and how long per session?
Valuable tip, thanks.
Thanks, Christopher! Glad you enjoyed.
Very nice and informative video. I'm glad you're back to uploading
Thank you! I'll try to be more regular with it!🙏
unreal. that is so much harder than it looks. Incredible shoulder work out!
It really is. One of my favorites for sure.
This is absolutely Gold! I really really appreciate you man!
Finish my push workout w this changed my physique for sure
Bro you're straight to the point, articulate and informative. This is what I like, it's helping me shape my content too. Thanks to you I have more awareness with how I train calisthenics!
So safe and simple, I’m scared to try hand stand presses - thanks so much!
This is a great alternative!
Fantastic information 🙌
Thank you!
What a great exercise, much appreciated.
One of my favorites! Enjoy.
Thank you for this wonderful training idea !
Excellent suggestion, K. Thanks for sharing. We used to do these as part of our warm-up in BJJ class.
Thank you boges. Definitely going to add this
My pleasure! Enjoy!
Gonna do these round my garden thanks man
Good luck, Perry! Enjoy the shoulder pump!
My chest gets built easier than my shoulders, they have always been bony and small, I will try this out for sure!
Great cardio and muscle builder.
Exactly!
Awesome that you are posting more. Great info and always stoked when I see a new video!!!
Thank you! Glad you enjoyed it!
People giving weird look to me and my little brotherwhile doing this at the park but our shoulders are supper pumped
Hahahaha yes it can get looks but the pump is real!
Thank you !
Great exercise!! Pike push ups are excellent as well.
Agreed! 💪
Man I love this stuff!! Simple yet HIGHLY effective 👌 👏 👍
I've done this movement, but never backwards.
Glad this connected with you! Give it a shot and enjoy!
Thanks, man, have a great day!
My pleasure! You as well!
Did this for two minutes yesterday as a finisher - my shoulders are toast today.
Hahah! Isn't that crazy?! I was telling another person that even after years of handstands and pike push ups, the first time I tried these, I was absolutely wrecked. Couldn't believe how my traps and side delts felt.
Make`s alot of Sense for the Shoulders and arms in General.
Your physique is my goal!!! So stoked you put out concise and effective content you rock!!!
I have never seen this exercise, but am kinda new to bodyweight exercising. Will try this out later today.
It’s one of my favorites. Enjoy.
@@Kboges Apparently this really looks like a bear because it makes my dogs go nuts. I have to do this exercise where they can't see me.