To develop deep core stability without risking injury, one must master a rigorous progression before attempting bear-position shoulder taps: begin with the bird-dog, move on to the static quadruped hold with knees elevated (bear hold), then practice the bear crawl while locking the pelvis to eliminate any oscillation.

noli's read

The progression approach proposed by Squat University is based on particularly solid biomechanical foundations. The first level, the bird-dog, is one of the pillars of stability developed by researcher Stuart McGill, whose effectiveness in activating deep core muscles with minimal risk is validated by several randomized controlled trials (RCTs). As for the rest, an observational electromyography (EMG) study published in 2017 confirms that adding movement (the bear crawl) recruits stabilizer muscles and obliques significantly more than a simple static hold. The emphasis on eliminating pelvic oscillation is scientifically quite logical, as anti-rotation is the key to functional bracing. Although there is no meta-analysis dedicated specifically to bear-position shoulder taps, the effectiveness of this progressive motor learning method is widely supported by the consensual opinions of kinesiology experts.

the sources

1. 1Wang XQ, Zheng JJ, Yu ZW, et al. 2012