Build deep core strength, shoulder control, and full-body stability—one brutal bear hold at a time.
This one’s not just spicy—it’s functional AF.
Bear holds are already a go-to for core and pelvic control, but when you add kettlebell pulls? Total body game changer. 🔥
This combo challenges:
âś… Deep core engagement
âś… Anti-rotation control
âś… Shoulder & scapular stability
âś… Coordination + breath control (hello, pelvic floor!)
Why I love it (especially for my postpartum + perimenopause moms):
You get to stack breath, tension, and control in a loaded, real-world position. Perfect for rebuilding strength without having to go vertical (yet). And yes, it’s sneaky hard.
▶️ HOW TO:
Set up in a strong bear hold (knees under hips, toes tucked, back flat, knees slightly lifted).
Keep hips level as you reach under with one hand and pull the kettlebell through to the opposite side.
Alternate sides. Go slow. No twisting!
Try 1 round of 8–10 slow, controlled pulls per side. Rest as needed. You’ll feel it everywhere (in a good way). Build up to 2-3 rounds as you get stronger.
đź“Ś Tag a friend who needs this in their core rotation.
🧠Want more strategies like this for postpartum or perimenopausal strength? Subscribe + hit the bell!
5