Bear Crawls

Intermediate
Upper Back, Rear Deltoids Kettlebell
Strength

Benefits

Builds back strength

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 10 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
57
Average BPM
155
85% of max
Max BPM
182

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,717
Calories
304.7g
Carbs
121.6g
Protein
80.5g
Fats

Micronutrients

Sugar: 9.7g
Sodium: 1,462.5mg
Cholesterol: 113.3mg
Serving: 335.5g

Meal Preparation

Method: Fried
Prep: 57 min
Cook: 22 min

Calorie Balance Analysis

Calorie Intake
1,717
from food
Calories Burned
1,361
during workout
Net Balance: +356 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~440 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
56 years
Gender
Female
Weight
59.3 kg
Height
1.56 m
BMI
24.4
Normal
Body Fat
26.6%
Lean Mass
43.5 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 2.6 liters of water daily.

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