The Benefits of Animal Flow’s Crab Reach Exercise

Motion

Animal Flow’s Crab Reach is ground based exercise loaded with benefits ranging from being a potent movement to activate the posterior chain, stretching/lengthening of the anterior body , thoracic rotation, shoulder stability and general body awareness in space using an uncommon body position.  

Benefits of the Animal Flow Crab Reach

The benefits of the Crab Reach are many, but here are some notables…

  • Posterior chain activation and hip extension
  • Active Thoracic Mobility
  • Anterior body stretch (hip flexors, quads, torso)
  • Shoulder stability/endurance emphasis in loaded shoulder
  • Trunk rotation
  • Right and Left Side 
  • Low-impact

A Tool to Off-Set Sitting Posture 

The Crab Reach is a great exercise to battle/off-set the negative effect long duration sitting.  It’s not the only tool or the “best” tool, but a good one to implement on a regular basis.   

Reversing aches and pains caused by primarily long duration sitting requires dedication, discipline and volume.  There is no quick fix.  

A quick hip flexor stretch, thoracic mobilization and glute bridge is not going to cancel out 8+ hours of sitting in the same turtle-like, wound up position.  

Body restoration takes time, effort, consistency and volume.  Lots of repetitions, likely lots of time and an aggressive mindset.  Assuming you’re doing everything right, expect improvements to occur steadily, but slowly.  

  Sitting for long durations often evolves into a slumped forward posture.  Despite how inactive sitting might seem, maintaining posture in a chair across 8 hours is not realistic.  

At some point, the head starts to migrate forward,  shoulders turn in and slump forward, the back rounds, the pelvis gets stuck in anterior tilt, the low back extends to make up for it, the powerful glute and hamstring muscles lay dormant as they are smashed into the chair, the anterior body often shortens (abdominals, hip flexors, quads, etc).  

Sounds depressing and it is.  Sitting when you’re body is tired of standing/walking and ready to rest in a seated position is normal.  Sitting because you’re job forces you to is another thing.  

Ok, so why is the Crab Reach a good exercise for helping with the negative effects of sitting?

Quite simply, the Crab Reach is the reverse position as slumped over sitting posture.  

Nearly every shitty side effect brought about by sitting is worked in opposition during the Crab Reach exercise.

The Crab Reach recruits the posterior chain to drive the hips up into extension, tilting the pelvis to a neutral or maybe a posterior position, the hip flexors open up, the back arches and extends through the thoracic region, torso rotates actively, the shoulders open up (weight supported shoulder stabilizes while free shoulder reaches diagonally), head posture is back and rotated, the hip flexors/quads fall into stretch while the torso elongates and rotates.  

Reading the above paragraph is a lot to take in, but in slang summary, the Crab Reach is the opposite position of sitting and a damn good tool to use every single day.  

The end range motion (the high position with arm reaching over the top) of the Crab Reach is an active position.  You have to be active to get to that high position and remain in that high position.  

  Making range of motion progress requires active involvement of the muscles.  Many popular mobility and flexibility drills are passive.  Static stretching is passive flexibility.  The muscle is elongated and maybe range of motion is increase, but very little of the gain is useable.  The downside to passive mobility and flexibility drills the range of motion gained isn’t necessarily useable, since the body wasn’t actively pursuing and “coding” in that range of motion, acknowledging the motion as “Yes, ok, I actively went here and I know I can go here safely again”.   

The Crab Reach is active the entire of the way.  

Uncommon Movement

The Crab Reach is an uncommon exercise.  

Including an exercise into your program simply because it’s “uncommon”  may not seem like a strong enough reason to practice a new exercise pattern, but ongoing exposure to progressive movement patterns and positions is an effective strategy for training the Central Nervous System, improving movement IQ, capacity and confidence.  

The concept here is simple: if we do what we always did, we will get what we always got.  

To make yourself a better mover means exploring movement.  So, when you’re body is craving an unrestricted, multi-planar approach to your next workout, feed it with some ground based conditioning.  

Practicing postures and movement patterns that are less common to daily life improves physical and mental confidence.  Improving strength, mobility and stability in uncommon movements makes everyday exercises feel easy.  Performing basic tasks around the house or at work becomes more of a game.  

Training Rotation

When we look at the average person’s “workout of the day”, it’s generally packed with linear resistance training and cardio. 

The objective for those who find themselves stuck in a linear dominant training program, should consider adding some multi-planar movement into the mix.  

The Crab Reach is a multi-planar exercise.

Each rep moves the body through the Sagittal, Frontal and Transverse Planes all in one shot.  

Most (not all) workouts are lacking rotation.  Lots of squats, upper body pressing, jumping, pulling, deadlifting… but very little deviation from linear exercise.  

Take quick audit of your training regimen.  Are you twisting, turning, rotating on a regular basis?  If not, integrating simple movements like the Crab Reach will fulfill the rotation element, effectively opening new doors to your movement training.  

Including an exercise into your program simply because it’s “uncommon”  may not seem like a strong enough reason to practice a new exercise pattern, but ongoing exposure to progressive movement patterns and positions is an effective strategy for training the Central Nervous System, improving movement IQ, capacity and confidence.  

Over time, if you’re like me, you’ll likely find yourself executing basic tasks with some creative flare, versus bending, squatting, reaching, twisting movements like it’s a pain in the ass. 

I don’t have all day to workout.  So, with the time I do have to train, I prefer leverage exercises that kill many birds with one stone.  Being a multi-planar exercise, the Crab Reach is an ideal pattern.  Every repetition activates the posterior chain and stretches the anterior body while reinforcing thoracic rotation, shoulder stability and breath.  

How to Incorporate the Crab Reach

Ground based bodyweight movement is extremely versatile, so don’t assume how I suggest using the Crab Reach is how you have to use the Crab Reach.  Use this article for ideas, or, maybe as the blueprint for your next workout.     

In the spirit of keeping it simple, there are several primary ways to start practicing the Crab Reach:  in the warm up, as part of a lifting session or as part of a flow sequence (organized or improvised).  

Of these three ways (warm up, workout or flow), the Crab Reach can be practiced in isolation or as a combination.  I always recommend practicing new movements in isolation to increase focus on technique while getting in tune with your senses while moving.  I believe isolating an exercise to better understand the mechanics and demands is best.  It allows you an opportunity to “feel all of the feels”, pay attention to breathing, tightness, etc.  

Isolated Crab Reach

For the intermediate or advanced, combining the Crab Reach with other Animal Flow exercises keeps training challenging and fresh.  

Here are a few worthwhile combinations:

Side Kick Through + UnderSwitch + Crab Reach

Crab Reach + Spider Man Stretch (aka:  Elbow to Instep)

Slow and Controlled Improvised Animal Flow Workout

Warming Up with the Crab Reach

Animal Flow exercises are perfect for pre-workout warm ups.  The movements are dynamic, full range of motion and take the body through just about every position.  Increasing the tempo raises core temperature and increasing respiration.  All great things.  

As part of a warm up the Crab Reach is an effective, low impact and full range of motion exercise.  Driving the hips hard recruits the posterior chain, diagonal reaching reinforces thoracic rotation while unwinding the spine into extension, the spinal erectors flip on to further arch the back, the loaded shoulder stabilizes the weight of the upper body all while the anterior body (quads, hip flexors, torso) gets a nice stretch.

Crab Reaches serve as a valuable closed chain movement drill prior to deadlifting, kettlebell swings or any other hip dominant exercises where expressing hip/thoracic extension and mobility is important to technique, strength and power.   

Crab Reach as Part of the Workout

Positioning the Crab Reach as part of a Tri-Set is a great way to isolate and practice the exercise while staying active/productive during a strength training session.  

Here’s an example a simple Tri-Set:

Exercise A)  Front Squats 

Exercise B)  Chin-Ups

Exercise C)  Crab Reach

The Crab Reach fits nicely in this Tri-Set and doesn’t take away from the Front Squat or the Chin Ups because, again, it’s low load complimentary to those exercises without sucking away valuable energy.  

Crab Reach Reps/Sets/Time and Practice Recommendations 

Starting out, I worked 6-8 reps per side and I tend to recommend keeping the reps lower in the beginning while focusing a slow and controlled tempo through the range of motion.  

After you are feeling good about the technique, increase the volume.  

Don’t be shy about bumping up the reps to 15-20 reps per side, or even setting the timer for 2-5 minutes and alternating the right and left side continuously until the timer sounds.  

The Crab Reach is a low-impact exercise with a very low risk of injury.  Adding more repetitions (volume) is a nice way to hone in on movement efficiency.  

Example… 

A small open space on the floor can provide hundreds of different options to organize a bodyweight based training session, even with no equipment available.  But I’ve found that acclimation to the mechanics of bodyweight patterns pre-workout warm ups or in combination with traditional lifts works best.  

Over time, I began practicing longer duration improvised flows using nothing but bodyweight movements, transitions, flows, locomotion, etc.   

Example… 

Flow Training with Crab Reach

Create a simple bodyweight flow circuit, emphasizing the Crab Reach periodically throughout the flow.  

Structure several exercises in a row.  Start with two main exercises separated by a switch to keep it simple.  The video above, “Side Kick Through + Underswitch + Crab Reach” is an example of a simple movement sequence.

For an added challenge, increase the number of exercises to 4, 5 or maybe 6.  Of course, doing this will make it more of a challenge to remember the sequence, but it will also challenge the body move through many different patterns.  Adding more exercises to create longer flows is great for the mind-body connection.  

The tempo of your thinking must match the tempo of your body’s movements.  

Whether you pre-program the sequence or improvise the flow, will likely depend on your movement IQ and knowledge of  basic options (exercises, transitions between patterns, etc).  

The ultimate goal of movement training is improvisation.  This idea was plucked right out of the Ido Portal Method.  Ido Portal Method teaches movement using the following hierarchy:  

Isolation —> Integration —>  Improvisation

Following this operating system will give your workouts a new purpose.  

Improvised Movement

Improvised, seamless movement, is the ultimate goal of physical activity.  

Moving however you want, whenever you want without thought is an amazing destination of ground based movement flows.  

Bodyweight flow workouts only need a plan if you want one.  

Otherwise, make it up as you go.  Be creative.  Explore the possibilities.  Move all around the room, explore positions.  

Do it all.  

Syncing thought processing speed with movement tempo is an integrated approach to building the human body.  You’re not just reading a book trying to absorb knowledge or pedaling a stationary bike for hours without thought, you’re bringing together the cognitive with the physical.   

Warning:  Expect to suck during the first couple of attempts at improvised movement flow.  It’s likely to feel and look sloppy and segmented, nothing like you pictured it.  Practice makes progress, volume makes progress.

Here’s another cool, unscientific benefit of practicing progressive improvised movement flows… 

… daily exertion starts to feel like a movement game.  

I’ve had this feeling playfulness toward physical exertion of any kind since limiting linear resistance training in favor of movement based training, and I know others have had similar an experience.  

The idea of moving sucks when you aren’t moving.  If you’re a couch potato, your body adapts to the lack of exertion and falls into the pattern of wanting to remain in that state.  But when you’re proactively practicing movement, making progress and seeing/feeling improvement, you begin to crave it outside of the workout as well.  

What’s happening during improvised movement progress?

I’m starting to get off topic, but real quick, here’s my take… 

Reaction time to various physical stimuli decreases and uncommon patterns and ranges start to become second nature.  It’s a pretty neat feeling to own more and more patterns, angles and positions without taking time to think if you’re able.  This constantly expanding approach to movement creates limitless possibilities.  

What do you need to do this?  If you have some open floor space or a yard, get creative and perform a variety of crawls, transitions, switches in any order for as long as your fitness can handle it.  Transition quickly and as seamlessly as you can.  

Inside of a flow workout like this, consider isolating the Crab Reach from time to time.  Hold the high position, dig in for more hip extension, more diagonal reach, relaxing the breath and the neck.   

I mentioned getting off topic a bit, I apologize for that.  The main message is that exercises like the Crab Reach are cash money when practiced in isolation, but they are also small (but valuable) puzzle pieces in a much larger movement picture.  

Programs like Animal Flow emphasize the value of each individual movement pattern, but clearly recognize the bigger picture.  The result is a human being that is more physically prepared.  

I hope I’m making some sort of sense here.

In Summary…

  • Bodyweight ground based movements are effective for building strength, mobility, endurance and movement IQ
  • Animal Flow’s Crab Reach a versatile exercise that can be performed anywhere and anytime.  
  • Benefits of the Crab Reach include posterior chain activation, anterior body lengthening, thoracic mobility, body awareness in space.
  • The Crab Reach is great include in warm ups, during the workout or as flow training.  
  • The Crab Reach is an effective exercise to help mitigate aches/pains from sitting, restore function.
  • Improvised movement flow is the end destination of all movement. 

Animal Flow

Naturally, Animal Flow is referenced throughout this article because the Crab Reach is an exercise within the Animal Flow program.  Animal Flow exercises are progressive, unique, and scalable for the beginner all the way up to folks who are seeking movement mastery.   I’ve written a few other Animal Flow related articles covering basic principles, exercises (and progressions) and flow combinations.  

Animal Flow is one of a only a few premiere fitness programs I’d ever suggest to anyone and I highly recommend seeing if it fits your fitness goals.  My YouTube channel is loaded with Animal Flow demonstrations.  

If you’re interested in bodyweight strength training, “Bodyweight Athlete” is worth your time. It’s another Mike Fitch creation (the creator of Animal Flow) and offered under the parent company Global Bodyweight Training.  “Bodyweight Athlete” goes in-depth on effective bodyweight strength training, which compliments Animal Flow’s ground based movement perfectly.  Read more about it here.  

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Beginner Lizard Crawl Exercise Variations

Ido Portal

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The goal of this article is to present several of my homemade lizard crawl regressions to get a newbie acclimated.  Most of these drills were designed to help myself better understand the mechanics of the lizard crawl, and I’d like to share them with you…  

The Lizard Crawl exercise, from my point of view, is the king of the ground-based locomotion drills.  It’s a monster of an exercise, best broken down into digestible segments if you’re a beginner to such training.

Lizard crawling is jam-packed with physical benefits that spill over into all other areas of one’s physical practice.  The lizard crawl will test joint range of motion and stability, muscular endurance and strength, core strength/stability/endurance and motor control all in one shot.  

Another positive side effect of lizard crawling is conditioning.  It’s pure work when you’re inefficient and learning.  Expect to be winded with heart rate will be soaring after several yards.  

Although a successful lizard crawl is a total body effort, the upper body is tested to a great degree.  The lizard crawl elicits a similar training effect to more common crawling variations (bear, crab, etc) and progresses it a step further.  

Remaining in the low position for the duration of the crawl is what does most people in.  

A full blown lizard crawl is deceptively difficult.  Watching someone like Ido Portal lizard crawl (a world class movement practitioner), it’s easy to think, “Doesn’t look too bad, it’s just crawling, I could do that”.  And maybe you can.  If so, good on you.

But for most people, the mechanics are complex.  As mentioned earlier, joint position and range of motion, the timing of the hands and feet, core activation in difficult positions may completely foreign.  

Foreign = struggle bus.     

I do suggest you watch several of these videos and test abilities to give yourself a baseline for improvement.  

Even if you’re able to crawl several feet on both sides, the next challenge is to add some distance to the movement.  

Without further ado, here are few more lizard crawl variations to slip into your workouts demonstrated by yours truly…

Lizard Crawl Variation #1 – 2 Hands + 1 Foot

In this variation, keep two hands in contact with the floor while practicing hip range of motion and foot placement.  Softly move the knee up beyond waist height and place the ball of the foot on the floor.  Lower into the bottom of the push-up, chest hovering roughly 2 inches above the floor. Pause, looking forward, return to the start position.

Lizard Crawl Variation #2 – Soft Arm Reach

Introduction to reaching with the lead arm.  We will remain stationary for the time being.  Expect the complexity to ramped up significantly once movement is introduced.  This variation involves a soft slide of the lead arm, straight out and back in.  This also provides some sensation of what it will feel like supporting the body on one arm, another challenging aspect of the lizard crawl.  

Same exercise cues as the previous variation, lower step with the leg, plant with the ball of the foot, lower down with control, but now slide the hand out softly.  Breathe. 

Lizard Crawl Variation #3 – “Alligator” Arms and Legs

To give you a taste of some dynamic movement, here is the short-arm variation of the lizard crawl.  

I refer to it as an “alligator” progression.  The idea is to reach with a limited range of motion, keeping the elbows flexed and close to the rib cage.  This elbow position is far more manageable versus reaching out into full extension.  

Also, notice the limited range of motion on the foot placement.  Plant with the ball of the foot, stabilize and gain control, breathe, now move the hands and support.  Slowly move forward, don’t rush it.  

This variation is a humbling introductory training stimulus to the full lizard crawl.  Many will begin to understand the sheer complexity of the lizard crawl pattern after trying this.  

The path to improvement is practice.  Don’t be discouraged by your initial attempts.  It may be a frustrating experience, even if you consider yourself to well conditioned.  

It’s common to find joint mobility, stability, core strength and endurance to be lacking, all of which can be practiced using the three progressions I’ve shared.  

Practice the progression that allows for technique achievement.  

Each will lead you to the next and continual progress will be made.    

If you’re interested in learning more about the Ido Portal Method training philosophy, check out this popular article I wrote several years ago…

 

Cheers…

Kyle 

Animal Flow: Movement Training for Fans of Ido Portal Method

Animal Flow

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“Animal Flow is an innovative fitness program that combines quadrupedal and ground-based movement with element from various bodyweight-training disciplines to create a fun, challenging workout emphasizing multi-planar, fluid movement.”  

If you’ve been hunting for a movement system to deepen your understanding of Ido Portal’s locomotion exercises, Animal Flow is the system to follow.  

Animal Flow’s training methodology embodies the evolution my own fitness practice has experienced over the last several years.  

The “your body is a barbell” is cliché statement, but a true statement about bodyweight training.  Everywhere you go, no matter what the circumstance, bodyweight training is a tool to be leveraged.  

Don’t stop at isolation…

A lot of people stop the bus at basic bodyweight training:  push-ups, pull-ups, squats, lunges, etc.  I have nothing against basic bodyweight training because it’s brutally effective for improving performance, it’s free and it’s arguably the most functional form of resistance training.  

You can live a great life by hammering away on basic bodyweight movements.

However, as I mentioned in my post “Basics of the Ido Portal Method”, a lot of people have an innate desire to explore what’s beyond isolation movements.  

After a while, it’s common to feel like your workouts are being reduced down to numbers (quantified progress):  more reps, more sets, more time, etc. 

There’s nothing wrong with quantified progress.  Quantifying your workouts practice is a great way to measure improvement or stagnation.  Scanning your numbers can help you evaluate if your current training plan working the way it should.  

It’s not much different than following a recipe in the kitchen.

But there is another realm, one where you’re moving without being restricted to reps and sets and time.  

This realm explores your body’s movement capacity through space.  

Twisting, turning, reaching, pulling, pushing, shifting, transitioning, flowing.

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Some of these body positions are common and familiar, some are not.  Training uncomfortable positions is important to prepare the body for unpredictable scenarios.

Movement capacity development.  

 

Ground-based movement training benefits ANYONE and EVERYONE.  Why?  Because it is life played out through the movement lens.  Everywhere you go, your body is right there with you.  

Enter: Animal Flow…

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  • Anything in BLACK is information from the Animal Flow website.  
  • Comments in RED are my interpretation and elaboration on those points.  

What comprises the Animal Flow program?

“Animal Flow includes a wide range of exercises and movement combinations that are grouped into six components, each designed to elicit specific results. The six components can be mixed and matched in many ways, and you can incorporate one, some, or all of them in your workouts! The six components include:

Wrist Mobilizations

Wrist Mobilizations include a range of simple exercises designed to increase the flexibility and strength of your wrists, which is particularly important for any practice where you are spending a lot of time on your hands.”

– Although most of human life is spent either sitting or standing, training the hands/wrists/arms to tolerate a more robust range of motion and loading stress in various positions is important.  

Our wrists and arms aren’t designed to hang at our sides or flexed up on a keyboard for all day every day.  Hanging, brachiation, crawling, climbing are all activities humans should be able to do.  

More specific to the Animal Flow program, wrist preparation ensures your body is prepared to handle the load stress.

Activations

Activations are static holds we perform to connect the body before we start our practice. Examples include Static Beast Hold, Static Crab Hold, and Limb Lifts.”

– Activating dormant muscles is helps protect our bodies against acute injury and chronic aches and pains.  It boosts our ability to accomplish common daily tasks efficiently.

This is sometimes referred to as “pre-hab”.  Again, cliché, but important.

It’s not necessary to suffer an injury to begin paying attention to muscle activation.  Basic maintenance can keep a person functioning on a high level without pain or risk of injury. 

Imagine how much better a squat would be if your glute muscles knew they were supposed to participate in the exercise.

Isolated activation exercises remind these muscles they’ve got an active role in the exercise to come.

Form Specific Stretches

Form Specific Stretches are full body stretches that start in an animal form and then move through a wide range of motion. This increases your mobility and flexibility throughout the entire body. Examples include the Ape Reach, Beast Reach, Crab Reach and Scorpion Reach.”

Stretching is not dead, so don’t throw the baby out with the bathwater. Mis-directed, poorly performed stretches are dead.  Stretching areas that don’t need to be stretched is dead.  

Smart, intelligent stretching in combination with passive and active mobilization techniques are a smarter way to achieve a more functional range of motion.  Hello, KinStretch.

Traveling Forms

Traveling Forms are exercises that mimic the movements of animals. You’ll start with the “ABCs” – Ape, Beast, and Crab – to get you going on these full body conditioning moves. The traveling forms are essentially how we move like animals to improve the function of the human animal.”

 

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The human body is designed to navigate many different forms movement.

The ability to handle your body while performing uncommon movement tasks (example: crawling) beyond standing and walking will serve you well across life.  It gives quality to your years.    

Crawling (and the many variations of crawling) is a major component of Traveling Forms.  Yes, this is a similar crawling we do as infants.  Funny how we regress back to our earliest forms of movement as a reset later in life.

Crawling is an under-estimated, challenging form of movement that trains the body to handle unique body positions, transitions, upper extremity loading and core activation.  

The other, a less scientific reason to crawl, is it’s fun.  Plain and simple.  Crawling is an uncommon activity that is fun.  Life’s too short to not have fun.  

Fact:  a person is more apt to stick to training if there is fun involved.  Prove me wrong.

Switches and Transitions

Switches and Transitions are dynamic movements that we perform one after the other, creating the “flow” of Animal Flow. You can transfer from one form to another, or repeat the same one as a drill. Examples include the many variations for Underswitches, Side Kickthroughs, Front Kickthroughs, and Scorpions.”

– Combining 2-3 exercises is a great way to create a training effect beyond what’s possible by practicing only one drill in isolation.

Transitioning from crawling, to kick throughs into hollow-body rocks will challenge your body to adapt to several different patterns and planes of movement and muscular stress.

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Here’s an example:  Animal Flow Workout – Long Cycle Ground Based Movement 

These sequences can be practiced for extended periods of time to increase the demand on endurance and cardio.

A workout becomes an experience at this stage.  Switches and transitions is where people begin noticing they’re having fun. 

Flow

Flow: Your Flow is where the real magic happens. You’ll combine the Animal Flow moves by linking them together in a fluid sequence, seamlessly transferring energy from one move to the next. Flows may be a choreographed sequence practiced over multiple sessions, or may be created freestyle!”

No secrets here, it will take dedicated practice and patience to arrive at the “flow” stage.  Those who stick to the plan will make the gains needed to begin moving freely, improvising each movement as you go.  

Like words making a sentence, exercises stitch themselves together, “flowing”. 

In sync, the mind and body connection is extremely powerful.  Flow a physical demonstration of a mind that is free.

Bringing it home…

A balanced approach of traditional resistance training, gymnastics, and ground-based exercises can make a person dangerous.  Each philosophy improves the others.

If you’re a fan of Ido Portal’s methodology, Animal Flow is a logical training system to look into.  

Ido hasn’t produced a product for the masses yet, and I suspect he will never release a product.  

The current options to train under the Ido Portal Method are private online training or attendance of a seminar.  Not ideal and both cost a small fortune. Ido is in high demand right now.  

You could always cherry-pick drills from YouTube videos (as I have done), but you’ll never progress as quickly as if you were following a system.  

Training systems are designed with an end goal:  results.

If you’re interested in expanding your movement capacity, check out: Animal Flow 2.0

 

Cheers to discovering your movement capacity, 

Kyle 

 

 

 

 

 

Here are Several Other Ido Portal Push-Up Variations

Ido Portal

The effectiveness of the Ido Portal Method is no longer a secret.  

Ido’s knowledge is quickly becoming the premier system for building body weight dominance.

Before you watch the videos below, remember that the best gains are made when following a system, which is basically a recipe.  

Keep the movement recipe simple:

Find an effective training system and practice it relentlessly.

Everything works… for a little while.  Literally everything.  Some programs are more effective than others, but people who commit themselves to any one system are going to see results from their effort.  If you’re not getting results, it’s time for a self-audit to identify what’s missing.  Chances are high the audit will reveal it’s something you’re not doing, or in some instances, not doing, that’s holding you back.

Allow me to rant on the value of practice…

Practice until you are sick of practicing.  Then practice some more.  Had a bad training session?  Come back tomorrow and do it again.  Build

There is no substitute for hard work.  You’ve got to tear up your hands, sweat and have a willingness to be sore and humbled by the difficulty of the movements.  

Practice increases understanding, awareness and insight, motor control, strength/stability/endurance/power/mobility.

The “elite” become “elite” because they practice.  A lot of athletes who are household names across the world, practice 10x more than people think.  When you’re watching them on television, you’re seeing the finished product.  Thousands of hours of behind the scenes blood, sweat and tears prepared that athlete to execute on the main stage.

Exercise #1: QDR: Beginner Rotational Push-Ups

Now, while doing something is generally better than doing nothing, it is possible to practice incorrectly, which is why receiving feedback from a mentor or a teacher so valuable.  A teacher is an advanced practitioner.  The teacher, through experience, has acquired understanding, knowledge to share with students.

The best teachers maintain the humble student mentality despite being experts at their craft.

Exercise #2:  NDA Beginner Lateral Push Ups

With movement, more specifically body position, it is very easy and quite common to think that you are practicing technique correctly when you are not.

Improper body alignment or stopping short of a full range of motion are two extremely predictable situations that a teacher has the eye and understanding to verbally cue or re-position.  

Exercise #3: Beginner Hybrid Push-Ups


A person could slip any (or all) of these exercises into their current workouts and get the full benefit.  Remember, each of these exercises is a puzzle piece that makes up an entire program.  Progress will always be faster when working inside of a system, which is a well drawn out plan.

Exercise #4:  Dive Planks

Another problem the distanced onlooker has with Ido Portal’s current portfolio of work is there isn’t a clear and defined starting point for a beginner.  Beginner in my world means someone who’s unfamiliar with all of this stuff.  Not someone who’s banging out unsupported handstands, looking to move on to an iron cross.

 
Exercise #5: Push-Ups with Toe Touch

One option a beginner has is a tedious scavenger hunt through old information on Ido’s previous blog.  Before I started to assemble the puzzle pieces, this is what I did.  It sucked.

If sifting through hundreds of blog posts seems a bit tedious, there are other fantastic training programs similar to the Ido Portal Method approach. These books serve as a logical stepping stone into the Ido Portal Method movement philosophy.

Are they identical?  No.  Are they extremely similar?  Hell yes.  Will you get results?  Hell yes.  

Here are those alternative training systems, should you decide to investigate further…

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Animal Flow (Mike Fitch)

Overcoming Gravity (Steven Low)

Ultimate Athleticism (Max Shank)

Complete Calisthenics (Ashley Kalym)

A quick word about equipment…

Whether you’re a novice or advanced trainee, a simple equipment set up can catapult your progress and increase your enjoyment.  Actually wanting to workout because you enjoy the process is just as important as training intelligently.

For the beginner, gymnastics rings and parallettes are the best starting point and will provide big bang for your buck.  There are endless exercise progressions and variations using rings and parallettes.

L-Sit progressions, tuck and push-up variations, vertical and horizontal pulling exercises, hanging challenges just to name a few.

Nayoya Gymnastics Rings

The Nagoya Gymnastics Rings (Amazon, $30) currently have a 5-star rating and over 1,007 customer reviews.  You’re welcome to shop around, but for the price and quality, you’ll be hard pressed to find a better deal with similar quality.

Best-selling author and movement enthusiast Tim Ferriss has raved about these gymnastics rings after testing them himself in past newsletters and blog posts.  

Gymnastics rings are an unbeatable buy in my opinion.

For parallettes, I constructed mine from PVC using these exact instructions.  It was inexpensive, simple and fast to assemble.  They work fantastic.

If you aren’t in the mood to DIY, I recommend these parallettes.

Cheers to you.

Kyle

A 1000 Words of Movement

Quick Tips

It’s been said that a picture is worth a thousand words, so a video of free-flowing movement ( what it can and should be) may be worth 10,000 words.

That could be truth or extrapolated mathematics.

I won’t have much commentary on the video below from Diewey Nielson.

All that I will add is that this is what my warm-ups have evolved into.  Sure, I still recommend activating known weak areas and also mobilizing known restricted areas, but ground based movement like this may do more for re-educating our bodies on what baby-like movement feels like.

I look at ground based movements like this almost as a dynamic yoga, with far more transfer into your everyday movement.

Some years back, I was blown away by how challenging these movements really are.  5-10 minutes of this and you’re sore in weird places in the days following.  After viewing myself on video playback, I also realized that what my mind thought I was doing, was not what my body was doing.  I looked stiff, out of sequence and in some instances, un-athletic.

For any of you that thinks this type of training is “soft” or “un-extreme”, I would tell you that I used to feel the same way.  I used to think that workouts meant big weights, iron, chalk and balls to the wall effort.

I still believe that it is important to pick up heavy things, but I have a distaste in my mouth for the extreme these days.  A lot of us should be starting from ground zero with moves shown in the video shown below, not huffing and puffing over a loaded barbell or swinging like a chimp from a pull up bar.

I suggest that all of you learn a few of these moves and find a way to work them into your warm-ups and your workouts.

 

Cheers to the ground based flow…

Kyle