Boston Red Sox Adrian Gonzalez Fires Every Muscles | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Strengthen Every Muscle With Adrian Gonzalez’s Backwards Weighted Bear Crawl

February 17, 2012

Must See Baseball Videos

Many athletes would rather play their sport than hit the weight room. But a lack of training can lead to muscle fatigue on the field. That’s why it’s the job of professional trainers to create workout programs that take their athletes' bodies to the limit.

But if you're like most high school athletes, it’s up to you to find off-season exercises that work your entire body, prepare you for the rigors of competition and improve your performance. Such an exercise is the Backwards Weighted Bear Crawl, as performed by Boston Red Sox star Adrian Gonzalez.

Tom Green, head trainer at the Gonzalez Sports Academy, a facility in Chula Vista, Calif. run by Gonzalez and his family, has the four-time All-Star perform full-body exercises that “fire every muscle.” Green's training philosophy also includes a mental aspect. He says, “Typically when I work with athletes, it’s not only making them stronger physically but also mentally, and taking those two pieces and putting them together.” Thus, Green believes in putting Gonzalez through “horrible” exercises, which make his day-to-day performance on the field seem like a breeze.

One such "horrible" exercise is the Backwards Weighted Bear Crawl, a variation on the basic Bear Crawl that emphasizes strengthening the lats and developing core stability. As what Green calls a “head-to-toe” exercise, it engages nearly every large muscle group in the body—chest, shoulders, back, arms, legs and core. Green says the movement helps increase Gonzalez's range of motion and prepare his body to move athletically in every position. “When you’re in baseball, there’s a lot of stuff that goes on through your upper body," he says. "You have to make sure, again, that every little muscle and fiber in there is as strong and flexible as possible.”

When performing this exercise, form is key. “You want to keep your hips low. Keep your body as flat as possible. Focus on controlling your body. Focus on the muscles that you’re working. It’s not ‘how fast can I get through this?’ It’s suffering. It takes a while," Green says.

Gonzalez currently performs the exercise in 20-yard increments, but Green says they will work their way up to 40 yards, maybe even 60. Whatever the distance, the goal is always to push a little further. But set a realistic goal for yourself; don’t try to nail 60 yards the first time out with two heavy plates.

Since the exercise is so difficult, Green recommends that beginners modify it the first time out. “If you’re a beginner, just go 10 yards without any weight whatsoever.” You can then move to pulling one weight, alternating arms, before advancing to pulling two weights, like Gonzalez. Progress the exercise as needed. "If 20 yards gets too easy, go 30,” says Green.

At first, you should have a teammate or coach watch your form. If your knee hits the ground or you stop to stand up, start over. What Green wants out of Gonzalez is perfection, and it’s the standard you must set for yourself if you want to make it to the next level.

Backwards Weighted Bear Crawl

  • Assume Bear Crawl position
  • Grab two weighted plates (beginners use one plate or no weight)
  • Keep back flat, hips low and core tight
  • Crawl backwards, pulling plates in alternating fashion

Sets/Distance: 3x10 yards for beginners, progress as appropriate

“It takes a lot of effort to pull those [weights],” says Green, as evidenced by the sweat pouring from Gonzalez's face and the grunts he lets out with each pull. Incorporate the exercise into your own workout to reap the benefits.

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,919,699
Evan Longoria's Hitting Drills
Views: 9,797,527
Antonio Brown Juggles 3 Footballs
Views: 1,086,781

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

7 Ways to Work Out Competitively Without CrossFit

Reach New Training Heights With Resistance Band Exercises

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

7 Strategies for Faster Workout Recovery

Increase Your Explosiveness with the Power Curl

Never Bench Press With Your Feet in This Position

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Improve Soccer Agility with Lateral Strength Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Putting Together an Off-Season Workout for Point Guards

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

The Best Single-Leg Exercises for Youth Athletes

Use Eccentric Lifts to Increase Size and Strength

6 Gym Machines That Are Actually Worth Your Time

Posterior Chain Fixes to Improve Your Game

7 Best Lower-Body Strengthening Exercises

Dominate Your Bench Test With This Strategy

Perfect Your Squat Technique With the Unloaded Squat

How Strength Training Changed Rory McIlroy's Game

These 3 Single-Leg Movements Will Improve Your Squat Technique

3 Nordic Hamstring Curl Exercises to Boost Your Performance

A Better Way to Train Your Core

10 Ways to Get Stronger With a Sandbag

7 Farmer's Walk Variations for Improved Core Strength

Build Max Power With These Pulling Exercises

Develop Core Strength for Throwing

3 Tricks for a Stronger Front Squat

5 Exercises to Develop Soccer Power

Mike Boyle's 5 Tips for More Effective Workouts

How to Improve Shoulder Strength and Flexibility

4 Simple Golf Core Exercises to Increase Your Driving Distance

How Often Should You Vary Your Exercise?

3 Simple Strategies for a Better Workout

How to Design a Greco-Roman Wrestling Training Program

How Functional Training Has Overly Complicated Strength Training

Master the Lateral Lunge to Improve Your Hockey Stride

5 Ways to Get a Higher Vertical Jump

Prevent ACL Injuries With This Exercise

3 Post-Activation Potentiation Combos for Explosive Strength

12-Week Resistance Band and Chain Workout

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

4 Deadlift Variations to Increase Your Pull

7-Exercise Core-Blasting Workout

How NOT to Perform a Pull-Up (With Fixes)