> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Bear rotation to reach
> Intermediate · Dynamic · Unilateral. Strength, flexibility
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Marco |
| **Video length** | 15 s |
## Technique
1. Get on your hands and feet, with the hips up and the knees slightly bent.
2. Lift one hand and pass the opposite leg under your body by letting the remaining hand and foot rotate on their spot.
3. Get into a one-arm Table top position.
4. Push your hips upward and point backward with your free arm.
5. Then reverse the motion and repeat on the other side.
**Logging:** Repetitions done on one side.
## Muscles
Strength
- Neck
- Back
- Serratus anterior
- Chest
- Spine
- Shoulders
- Rotator cuff
- Biceps
Flexibility
- Shoulders
- Chest
- Abs
- Obliques
* Upper trapezius
* Levator scapulae
* Rhomboid major
* Middle trapezius
* Lower trapezius
* Serratus anterior
* Latissimus dorsi
* Pectoralis minor
* Pectoralis major (clavicular head)
* Pectoralis major (sternal head)
* Anterior deltoid
* Infraspinatus
* Teres minor
* Posterior deltoid
* Spinalis thoracis
* Longissimus thoracis
* Iliocostalis
## Equipment
## Appears in
## Regressions
Novice
Novice
Elite
Advanced
Novice
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/bear-rotation-to-reach-w001). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
