(Work)out| Lizard Crawl + Kettlebell Carries + Walking Lunges + Crab Walk

Motion, Workouts

 

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Lizard Crawl to Kettlebells

 

Fusing body weight locomotion movements with traditional strength and conditioning exercises can create a hybrid workout experience. can breathe new life into a stale training regimen.  

When training gets stale, mix it up to breathe new life into your regimen.  

Basic linear lifting can get extremely monotonous.  Instead of skipping the workout, toss in different exercises to give you new motivation.  

What exercises are you avoiding or leaving out of your program?  Everyone has some.  It is impossible to do it all, all of the time.  My YouTube channel has hundreds of exercise demos, only 4-10 exercises can make the cut for a workout on any given day.  That leaves hundreds more sitting on the sidelines.  

Many people forget about the value of carrying heavy objects.  Carry those objects in as many different positions as possible (overhead, at your side, chest height, bear hug, etc).  Do it all.  

Locomotion drills are also a relatively new platform for building fitness most people haven’t explored.   If you haven’t, you must.  

This training session includes both.  

Today’s workout includes the following exercises:

  • Lizard Crawling (“traveling forms” in Animal Flow)
  • Suitcase-style Kettlebell Carries 
  • Overhead Kettlebell Carries
  • Kettlebell Walking Lunges
  • Reverse Crab Walks (“traveling forms” in Animal Flow)

*** For all of the kettlebell exercises, feel free to use dumbbells instead.  Any object with a handle and some challenging weight will do.

What you’ll need:

  •  1 heavy kettlebell
  •  2 kettlebells of matching weight
  •  15 yards of walking space

The Structure of the Workout

  1.  Start by lizard crawling 15 yards the location of the kettlebells.
  2.  Clean the heavy kettlebell up to chest height and position overhead.  Walk down and back with the overhead carry.
  3.  Clean the same kettlebell overhead with the opposite arm.  Walk down and back with the overhead carry.
  4.  Suitcase carry the same heavy kettlebell down and back with both arms.
  5.  Pick up the matching kettlebells and lunge walk the same 15-yard distance, down and back.
  6. Reverse crab walk to the initial start position.
  7. Repeat the process, beginning with lizard crawling once again.

Workout Video Demo

Workout Notes

This workout can be executed for rounds or time, whichever you prefer.

If you were going to work this for rounds, I suggest starting with 3-4 rounds and crushing those rounds.  The idea is to work hard and work smart.  Working smart is awareness of fatigue and body position.  When your movement turns sloppy, you’re done.  

Of course, more rounds can be added if you can handle it.  

If you’re hammering this workout for 8-10 rounds, you need to increase the difficulty of all of the exercises.  Lizard crawl for 20-25 yards, increase the weight of all of the kettlebell carries and the walking lunges.  More is not always better.

If working for a target amount of time, I suggest capping this at 20 minutes.  The video demo above shows roughly 8 minutes worth of execution.  

Use the lizard crawl and overhead kettlebell carry as indicators of when you need intra-workout rest periods or when you need to pull the plug on the session altogether.  Don’t be afraid to rest.  There is zero shame in it.  Your body can only fight fatigue for so long before the movements get sloppy.  Take the rest, towel off, get back to work.  

The overhead carry is an amazing shoulder stability/vertical core exercise, but it is also an exercise that deserves respect.  DO NOT FORCE THE OVERHEAD CARRY FATIGUE IS EATING YOU UP AND TECHNIQUE IS DROWNING.  

This particular day, I worked this exact medley for 15 minutes, wiped down the sweat avalanche and transitioned into another medley of completely different exercises.  

Combining both medleys, I accumulated 30 minutes worth of continuous quality work.  

If you don’t have access to kettlebells, don’t worry about it.  Weight is weight.  Use dumbbells, a sandbag or any other tool that has a handle.  

 

Give this workout a shot and let me know how it went…

Kyle 

 

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Ido Portal Method Lizard Crawl Exercises For Beginners

Ido Portal

 

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Progression to the lizard crawl…

 

Arguably, one of the most confusing aspects about the Lizard Crawl, a ground-based locomotion drill brought to fame by Ido Portal, is where the heck is a true beginner supposed to start?  

To be clear, when I say “true beginner”, I am not talking about a person previously a competitive gymnast, high-level athlete or even a person who’s just completed the Gymnastics Bodies 12-week course and moving like a champ.

I’m describing a person who has an average capacity to move (but is motivated to learn) and interested in learning more about these fantastic drills.  Or, maybe a “true beginner” is a person who’s looking to re-establish a workout regimen and hasn’t moved purposefully in a great while.  

Either way, I applaud you for stopping by and learning how to crawl like a lizard.

The goal of this article is to provide several launching points to use as a gradual work up into the full Lizard Crawl.  Each successive Lizard Crawl progression is purposed to provide a gentle introduction to the body position and loading, in order to prevent overwhelming the body (and the mind) with the complexity of the full Lizard Crawl.  

A full-blown Lizard Crawl has a deceptive number of parts moving simultaneously and requires a combination of mental processing and physical capability.  There’s an incredible amount of mind-body connection needed to crawl in this position.  So, rather than rushing into the sexy dynamic variations, tripping over yourself or becoming frustrated, start by breaking up the movement into sections and training each section exclusively.

Personally, I believe it’s best to start by practicing static exercises first.  By training in one place, you’re removing some of the heavy thinking on how to move next in the Lizard Crawl, which believe it or not, is half the battle.  First experiences in this low position can leave a person wondering how they’re supposed to move an inch, much less 15-20 yards.

If you’re addicted to motion, static training can be a boring rinse and repeat activity, but it’s important to pound on the basics before moving on.  Give each of these exercises a shot, even if you think you’re beyond the progression.

[All of the exercise progressions listed below assume you’re able to do 15-20+ traditional body weight push-ups without issue.  If not, certainly continue to read on, but hammer away on upper body resistance training first to establish a base of strength.  

Ido often refers to traditional resistance training as “isolation training”.

 

Lizard Crawl Progression #1:  Push-Up with Alternating Foot Placement

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The goal of this first drill is to practice the feel of the lizard crawl while reducing the amount of strength needed to do so.  Using two arms into the descent accomplishes this.  

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  1.  Step the foot up to the outside of hand and plant.
  2.  Lower down into and out of a push-up.  
  3.  Return to high plank position.

Sets/Reps:  3-4 sets of 6-10 per side

When to progress:  If you’re technically sound with 10 reps per side, move on to progression #3.  

*** Using a pair of carpet slides will assist this simple exercise. Carpet slides are a valuable training tool.  Besides being useful for a wide range of bodyweight exercises (and resistance training), carpet slides help to provide a fundamental understanding of ground-based crawling technique, with relatively low-friction.

Lizard Crawl Progression #2:  Carpet Slide Upper-Body Reach and Press

Carpet Slide Reach and Press

The lizard crawl requires respectable upper body strength.  Lifting the arms with grace, placing them softly on the floor in a low crawl position is an uncommon pattern of movement.  It requires strength through a fuller range of motion.  The strength needed for lizard crawling is very different from the strength needed during an isolation exercise like a push-up.  Push-ups will help you will lizard crawling, but only to point.  

Anticipate the arms feeling heavy in the low crawl position. 

The premise of this next drill is to introduce load the working arm while practicing the arc range of motion using the carpet slide.  Over time, decrease hand pressure on the carpet slide, eventually removing the slide completely.

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Video embed coming soon, but for now, click the icon or here

Sets/Reps:  3-4 sets of 5-8 per arm.

When to progress:  If you’re technically sound with 8 repetitions, move on to progression #3.

Progression of this exercise:  Tempo changes everything.  Slow down the descent to the floor and also the arm moving through the arc.

 

Lizard Crawl Progression #3:  Alternating Lower-Body Step and Reach

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Step, lower down, reach and breathe…

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Video embed coming soon, but for now, click on the icon or here

  1. Starting in a high plank position, step one foot to the outside of the same side hand.  (The side you step to will be opposite of the working arm)
  2. Slowly lower your chest to 1-2 inches above the floor.
  3. With soft pressure, slide the unloaded hand out into full extension. 
  4. Pause for a moment, breathe, feel the position.
  5. Slide the hand back in, return the foot and press up to the high plank.  
  6. That’s one repetition.

Sets/Reps:  3-4 sets of 8-10 reps on each side. 

When to progress:  If you’re technically sound with 10 repetitions on each side, move on to dynamic crawling variations (video).

Progressions for this exercise:  Slow the tempo, add weight to the exercise in the form of a light weight vest or body conforming sand bag or progression to dynamic bear crawling (video).

Bringing it home…

***  One of the best cues in movement training is to move quietly.  Less noise through a robust range of motion implies full control over the movement.  

One last important training tip: all of these drills can be performed with stretch band assistance.  Stretch band assistance allows reduces body weight loading to encourage technique execution.

Some folks have steered away from using stretch bands to assist exercises like chin-ups, pull-ups, push-ups, single leg squats in recent years, but I am a HUGE advocate of using stretch bands for gradual load progression.  Any stretch bands will do, though RubberBanditz bands are spreading like wildfire.  

Give these exercises a shot and be mindful of what’s taking place as you’re inside of the training session.  

The secret sauce to progress is disciplined effort and consistency.  Practice and you will experience results.

Cheers, 

KG

Basics of The Ido Portal Training Method

Ido Portal

 

Ido Portal

{Photo Credit:  www.idoportal.com}

Ido Portal Method training is taking off like rocket and growing in popularity every single day.  There’s no shortage of Ido Portal movement videos on YouTube and commentary from bloggers and podcasters regarding his views on the health and wellness industry.

[I do not speak for Ido Portal in any way.  Ido is a man with his own original thoughts and ideas.  Anything I write or discuss on this blog is my interpretation of information he’s published on his social media page, his old blog, Youtube interviews and various other sources.]

My background…

I have a deep background in strength and conditioning.  It’s traditional in every sense of the word.  Probably too traditional in fact.  It’s taken years to drop my guard on these traditional ways and open up to other movement training philosophies.  Old habits truly die hard.  

Very quickly, I realized Ido Portal Method was a different approach to fitness.

Ido Portal Method wasn’t pigeon-holed to doing things one way.  It was like an open platform of movement, capable of changing shape and direction, always seeking a higher standard.

The information I was taking in was unlike anything I’d seen before. 

Since my initial exposure, I’ve begun the process of digesting and translating Ido’s information.  This article represents some of that digestion and translation. 

The shift in my movement I.Q. has been profound, despite not committing 100% to his programming.  I’ve integrated many of Ido Portal style “beginner” movement drills into my own workouts with great success.  

I’ve also played around with my own variations of locomotion patterns…IMG_4167 

It’s been humbling, frustrating and exciting to explore new realms of movement.

Here’s my interpretation of the “movement culture”.

Ido Portal Training Methodology…

If you’re looking to get the summarized view (“movement” is a hard topic to summarize) of what drives Ido Portal’s movement methodology, it’s generally accepted to resemble something like the following:

Isolation—>  Integration—> Improvisation

Step 1:  Isolation

Step 2:  Integration

Step 3: Improvisation

However, of what I currently comprehend about Ido’s training philosophies, the transition from isolation to integration to improvisation serves as the fundamental backbone of the movement system.

It’s a higher standard and a logical progression.  

Here are some details on each phase…

Isolation

In the Ido Portal Method, Isolation based movement is essential to forward progress.  

Strength is a prerequisite.  You must continually work to become stronger.

Ido Portal Method Isolation = movement patterns.

Movement patterns include variations of:  squats, deadlifts, vertical pulling and pressing, horizontal pulling and pressing, glute-ham raises, rotational exercises, core training, olympic lifting, stabilization drills, kettlebells work, etc… all fall into the Isolation column.

Most of you will be familiar with these exercises.  

There’s also a heavy emphasis on effectiveness of high tension bodyweight-based strength training exercises in the Ido Portal exercise catalog.  

Body levers, hanging and climbing, dips, muscle ups, parallette work such as L-Sits, and Tuck Planches, single leg squats, single arm pressing, handstand push-ups and various locomotion patterns (crawling, rolling, etc.)

Mixing traditional strength training with body-weight based (think gymnastics-like) exercise is a potent combination.  Both are time-tested, proven strength building strategies essential to developing a body capable of transitioning to next level movement training.  

One is not superior to the other, they both have valuable application in a workout regimen.

Increasing one’s athletic capacities with Isolation style training is the path to being able to piece together movement sequences, and eventually improvised movement flow. 

Fitness is evolving quickly.  Today’s baseline movement standards and practices are much higher than they were even 2 or 3 years ago.  

Taboo training methods such as rope climbing, moving odd-objects, locomotion, spinal waves and bodyweight-based training are now in the spotlight.  

Multi-planar strength and movement freedom.

The lightbulb moment and humbling part for me was realizing that the lowest rung of Ido’s movement classification system is what are commonly viewed as the highest rung of the ladder for most anyone else.  HIGHER STANDARDS! 

There’s a realm of physical training that exists beyond fixating on sets, reps, weight lifted, and racing the clock to set new P.R.’s.  

Handstands, leg-less rope climbing, ground-based movement flow training packed with locomotion patterns and bodyweight movement patterns are here.  Our bodies are designed to move freely.   

 Flow

Ido Portal Method combines the best of many movement disciplines.

Integration

Integration is the point where movement sentences are formed from the words (isolation).  

A squat, is no longer just a squat.  A squat fuses itself into a seamless flow with another movement pattern, no gaps between the two.  Through progression, more and more movement patterns are strung together.  A series of movement patterns formulating a “sentence” of movement.  

Sidenote:  Many will notice a heavy Capoeira influence in Ido’s teachings.

Here is a great video example of what I’m referring to:

I might sound like a psychotic fan, but this stuff is a revolutionary paradigm shift in fitness.  Something I believe the world will slowly beginning warm up to.

Nike has…

Ido Portal Nike

Ido often refers to himself as a “mover”, thus the name of his crazy expensive yet popular and consistently sold out training camps, “MovementX”.

It’s been said a picture is worth a thousand words, maybe this video is worth a million.  Another example of integration…

Integration builds on the physical preparation from isolation training.  

Pre-planned movement sequences make up part of the Integration phase.  This is similar to a dancer demonstrating a choreographed routine.  Just because the routine has been practiced for months doesn’t make it any easier to execute.  

I’ve watched the “Locomotion Research” video 50+ times, it’s mesmerizing watching someone move like water.  The movement sequences demonstrated in the video are deceptively difficult.  

Ground based locomotion is a multi-planar movement requiring a level of body awareness, joint range of motion and on again/off again body tension most people rarely practice.  A lot of it is quadrupedal, performed with hand and feet in contact with the floor. 

Just your body and an open space.

Many people are quickly humbled by the amount of mobility, stability, and strength needed to complete the locomotion patterns.  You need them all, sometimes just 1 or 2 and sometimes all of them at once.  

Ground based movement work is easily the most effective new training methods I’ve brought into my personal movement practice.

The reconnection I’ve felt with movement has been tremendous.  I’m so much stronger (and confident) in a wide spectrum of movements and body positions.  

Improvisation…

Ido has commented on numerous podcasts that improvised movement represents the highest form of human movement.  I couldn’t agree more.

Dominating isolation exercises makes the transition to integration significantly easier.  

With consistent practice of Isolation and Integration, one will arrive at the final progression of Ido’s movement philosophy… improvisation.

World-class gymnasts (pound for pound the strongest people on the planet) are rarely expressing improvised movement.  Competition routines are all pre-planned, practiced and choreographed prior.  

Improvisation is the combination of isolation and integration.  You’re essentially making it up as you go, or “flowing”.  Though it will likely take years of dedicated practice, improvised movement flows are achievable.  

This is where progression becomes important.  

Flowing like Ido Portal doesn’t happen overnight.  This isn’t to say significant progress won’t be made, but like anything worthwhile, practice is king.  Gains may come fast, than slow, than fast, than halted, etc.   

I’ll spend less time describing the Improvisation because most folks need to focus on nailing down the elements of Isolation and Integration.  

In interviews, Ido has mentioned several times he thinks there is a dimension to be explored beyond Improvisation.  Where do we go after improvisation?  Ido wasn’t quite sure, but the feeling is that something else exists.

Levitation? 🙂

Isolation and Integration Progress

The Ido Portal Method represents an incredible shift with how we view and define fitness.  

Humans are engineered to move (climb, run, jump, roll, carry, etc) and I think there is an emerging sector of people who want to experience the thrill of moving in this way.  

Traditional physical fitness methods aren’t going anywhere soon, nor should they.  

You must spend a great deal of time working on Ido Portal Isolation exercises.  Groove the technique, build strength, increase joint stability and mobility.  This is the foundation.  

A stronger, more stable, more mobile, more resilient body makes for a more useful human.  

Those who are interested in Ido Portal Method may be looking for a product to further understand the training system.  

You’re not going to find it today, and may never find it.  I don’t think it’s going to take shape.  Ido’s online store has been empty for 4 years running.  I’m waiting for it, you’re waiting for it, we are all waiting for it.  

So I did some research on alternative training programs that could bring me face to face with many of the elements taught in Ido Portal Method.

Eventually I discovered two and began working them hard.

Here are some details about both.

Animal Flow: Isolation, Integration, and Improvisation

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Animal Flow is a ground-based bodyweight training system that closely parallels a lot of the locomotion patterns and flow work found in Ido Portal Method.   

Locomotion consists of quadrupedal ground-based exercises like crawling (Lizard Crawl, etc), switches, transitions, etc.  

Flow based training has been a game changer for me.  I went into learning Animal Flow with eyes wide open.   

The cool part about Animal Flow are the progressions.  

Whether you’re a novice or you’re beyond the basics, Animal Flow serves up progressions for all movement levels.  

Novice athletes start with pre-planned movement sequences, practicing crawling patterns, switches and transitions in isolation, but eventually graduating to improvised flows.   

Ground based conditioning is fantastic re-connecting with natural movement.  Quadrupedal movement patterns in particular are amazing for reconnecting your body.

Similar to Ido Portal Method, Animal Flow integrates movement methodology from many different disciplines, creating one system.  

The tempo of workouts can be adjusted to elicit a cardio-strength training effect or a dynamic yoga-like experience.  I’m careful not to categorize Animal Flow, because it really is a hybrid workout.  

My Experience with Animal Flow

I stumbled onto Animal Flow not long after finding The Ido Portal Method.  At the time, I wanted to know what was beyond lift weighs, adding weight, etc.  

Ground-based conditioning, free of equipment, leveraging bodyweight control looked refreshing, functional, restorative and performance based.

Mike Fitch (creator) also peaked my interest as his movement capacity is world-class.  

Over the past few years, I’ve cherry-picked basic exercises and movement sequences from Animal Flow and worked them hard.  Exercises like Beast, Crab, and Scorpions are now a part of every workout.


The first few sessions sucked.  I sucked.  I felt uncoordinated and frustrated with the fluidity of my movement. 

Notably, my spine was super stiff from years of “bracing”, “rigid neutral spine”, stability training, etc.  Spine mobility is improving daily.  It’s amazing how quickly the body adapts to consistent practice. 

It’s freeing to move around an open space for 20-30 minutes, varying the movement patterns, sequences and tempo.  

This article explains how I’ve introduced Animal Flow into my workouts.

Learn more about Animal Flow here.

Bodyweight Athlete:  Essential Movement Patterns 

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Strength is the foundation of movement and control over one’s bodyweight.

Becoming a better mover is heavily influenced by improving strength.

Bodyweight Athlete is a bodyweight based training system designed to improve strength in many of the most important movement patterns. 

Movement patterns reinforced include:  horizontal pushing, horizontal pulling, vertical pushing, single leg squats and progressive core training.

The workout design, exercise progressions and step-by-step tutorials make Bodyweight Athlete one of the great bodyweight-based programs.  

Pinnacle movement patterns featured:

  • Muscle Ups
  • Handstand Push Ups
  • Single Arm Push Ups
  • Single Arm Body Rows
  • Pistol Squats
  • Handstands
  • L-Sits
  • Human Flags (aka: body levers)
  • Back Levers

The above list of movements are fundamental elements that have great transfer into the next leg of Ido’s movement classification.  Unlocking higher level movement requires ongoing acclimation of strength in basic bodyweight movements.

Gymnastics is built on simple principles like this.  

Basic movement pattern development in isolated chunks gives a person the tools to apply them in an integrated fashion, and further down the road, in an improvised fashion. 

Pressing, pulling, squat/ lunge variations and high tension core work are foundational to flow based training.  A lot of people overlook the simple elements that make up the complex.  Body tissues must be trained and acclimated to progressive loads and range of motion. 

The ability to toggle between creating high level tension and shutting it off (relaxation) is a powerful skill that gives advanced movement training that mesmerizing graceful look.  

   

Ido Portal Method heavily built around advanced bodyweight exercise, with a strong gymnastics influence.  

Bodyweight control… “self-dominance” starts with a focus on building strength.

The human body is adaptation machine.  The fact is you may struggle with many of these bodyweight movements early on.  In the beginning, only eccentric single arm push ups might manageable.  With consistent practice you’ll find yourself performing full range single arm push ups.  

Same goes for lower body and core drills.  The human body is an adaptation machine if you keep introducing progressive stress.  

Success is predictable.  Proper progression, consistent practice and willingness to put forth effort.  

Strength (like many athletic qualities) is built with…

  • Smart exercise progression.
  • Progressive overload.
  • Progressive exercise complexity and volume.

Smart progressions are extremely powerful.  Combining smart exercise progressions with simple accessory work like mobility, stability and flexibility training… strength gains can be made safely and quickly.  

Improving the basics of Isolation is often the missing link.  

 

Gaining strength in isolation chunks is essential to improving movement capacity.  

Global Bodyweight Training’s “Bodyweight Athlete” is a fantastic program to leverage the potency of bodyweight-based movement pattern development.

This type of bodyweight based strength training is essential to success later on in the Ido Portal Method, thus the recommendation.

 

Closing thoughts… 

Find a program and follow the details.  When movements, reps, sets, flows start to feel easy, move on to the next progression.  Celebrate your progress but don’t stay too long.  Set your sights on the next  challenge

Don’t be afraid to film yourself.  Take before and after videos to see the progress.  There are few things more motivating than to to see your movement (and your body) change.  It’s a highly personal experience and very rewarding.  You put in the work and you receive the reward.  

Speed bumps and stalls in progress are temporary, especially when following an effective training template. 

There will be days and weeks where you feel like you’re not gaining any ground on your goals.  These are the moments are when you strap in and train harder/smarter, with increased focus and intent.  Discipline.  

Above all else, keep moving and moving often.  Your movement capacity will expand to the degree you’re willing to move it.  Keep moving and your body will make you better at movement.  

On the flip side, your body will do the exact opposite if you don’t move.  You become an expert at not moving as the tissue lock up.  

Choose movement. 

Cheers to you.   

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If you’ve enjoyed the material here, make sure you check out other M(eaux)tion content:

Cheers to the Basics of The Ido Portal Training Method…

KG

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