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Bear Walk

To strengthen the muscles in the shoulders, arms, hips, and legs.
This drill will improves your Agility. The muscle groups affected are Shoulder - Deltoids, Traps...

Position yourself either in lines or in a circle with your hands and the balls of yours feet on the mat. Both the arms and legs should be slightly bent and the head must be up. On the whistle, you should move forward while under control and maintaining this position. And this exercise is not a speed drill. To complete this drill control is the key point. 

You can expand this drill to include wrestlers moving right, left, and backward and you also can do this drill in a hallway or gym, but be careful about the wrestlers' hands on the hard surface.

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