Train like a beast to look fabulous. Yes, quite literally. Fitness enthusiasts are now talking about Animal Flow drills, which are primal-style, ground-based workouts that focus on strength, flexibility and body control. Mike Fitch, the fitness educator who has developed the workout, has told Pop Sugar: “It looks like a combination of gymnastics, yoga, and breakdancing with some animals thrown in.”
Static Beast
This is a simple yet challenging position. It pretty much works your body like a plank does. The difference here being the knees are close to the ground, just a few centimetres off, to activate the core and back muscles. The Static Beast can lead to various other moves, like the Side Kick Through, Scorpion Reach and Loaded Beast, among others. It is one of the key starting positions of Animal Flow.
Tip: In the Static Beast position, one can throw in an extra challenge by lifting alternate limbs slightly off the floor. For example, left hand and right foot. Doing it makes it harder for your body to stay stable and, in turn, it engages all your stabiliser muscles to keep your body from breaking form and keeping you static… as the name suggests.
Static Crab
This is one of the fundamental movements of Animal Flow. Here you are positioned on all fours again. But it would look exactly the opposite of the Static Beast. In the Static Crab position, your hip should be just a few centimetres off the floor, and your chest and neck upright; avoid slouching. The crab position can lead you to perform moves like the full scorpion, under switches and encompass all the other moves of the beast. Also, this is the only position from where one can perform the jump under switch.
Tip: To throw in an extra challenge, lift alternate limbs while staying static to create core tension and activate your stabiliser muscles. It’s very important to know the correct postures for the crab and beast as it leads to other exciting and fun moves.
Travelling Ape
This is one of the most popular moves. The Travelling Ape requires you to move across distances while balancing your body weight on your arms. One can travel from side to side or front and backwards. This is a great move if you are looking to build upper body strength and improve your mobility. But don’t just move randomly. When moving forward, tuck your knees under your chest and leap with your hands forward; your torso should follow with the legs tucked underneath.
Tip: When moving sideways, always align alternate limbs. For example, left hand in front of right foot. And then transfer the body weight onto your arms and move your body sideways. Be careful to land softly on your feet with control.
Side Kick Through
The SKT can be performed from both the Static Crab and Static Beast positions. The move involves working your opposite limbs again. Only this time you must twist your body sideways and extend your leg while bringing the opposite hand near your face. One can do it slowly to activate the stabilisers, or do it fast to work up the heart rate and train for conditioning.
It’s a great move which improves mobility and, if combined with speed for some time, can be a great conditioning drill as well. Some of the other variations of the SKT are the jumping SKT, which is performed with a slight jump, and the levitating SKT, which is performed with a brief pause at a semi-handstand position.
Tip: Make sure your leg is not too high up or in contact with the ground. Keep it slightly lifted so that your core and balance is tested.
Crab Reach
This is a total body opener where you start from the Static Crab position, bring one arm in front of your face and then straighten the body, with the arm falling over your head and framing it. It gives one a great stretch, which opens the sides and the front of your body. Reverse the movement to return to the Crab position.
Tip: While performing this move, your eyes should be on the travelling arm to begin with and when ending, look down at the middle finger of the stable (grounded) arm. That way you will be able to maintain unison and even stretch your neck as well.
Samrat Sen is a Calcutta-based kettlebell expert and trainer. If you have any queries about kettlebell training or kettlebell sport, write to t2onsunday@abp.in
