AnimalBW
A quadrupedal hold with the toes tucked and knees hovering just above the ground, shoulders stacked over wrists, back flat. The prerequisite drill for the breakdance-style Sit-Through and Kick-Through movements.
Demo: General Breakdance/Flow Demo
Sets
3
Reps
20-30 sec hold
Rest
45s
Contraindications
Avoid with wrist pain; reduce hold time if needed.Setup
Kneel on hands and knees, tuck the toes under, then lift the knees an inch off the ground.
Execution
- 1Push firmly through the fingertips and hands to stay active on the floor
- 2Keep the shoulders directly over the wrists
- 3Squeeze the glutes and abs to keep the back completely flat
- 4Hold the hover for the prescribed time, breathing steadily
- 5Progress to single-limb lifts or mini-twists once stable
Key cues
- Scrub the fingertips into the floor for active engagement
- Elbows turn slightly inward, knees push slightly outward
- Back flat enough to balance a cup of water
- Breathe steadily, don't hold your breath
Common faults
- Knees resting on the ground instead of hovering
- Back rounding or sagging under fatigue
- Holding the breath during the hold
- Shoulders drifting forward of the wrists
Tweaks
- Add single-arm or single-leg lifts from the hold
- Add a small mini-twist rotation
- Progress to a leg tap-through drill
Progressions
Muscles
Primary: Core, Shoulders, Glutes
Secondary: Quadriceps, Forearms
Notes
Functionally near-identical to the Animal Flow Beast hold, but named and taught this way in breakdance/gymnastic-conditioning circles as prep for the Sit-Through.
Sources
Attribution: GMB Fitness / Breakdance Fundamentals