AnimalBW
A breakdance-derived transition from the Bear Hover position, threading one leg through the gap between the opposite hand and leg while rotating to a seated position, then reversing back to the hover. A foundational 'get down' / 'get up' move in breaking vocabulary.
Demo: General Breakdance/Flow Demo
Sets
3
Reps
5-6 per side
Rest
1 min
Contraindications
Requires a solid Bear Hover hold first; avoid with wrist or shoulder pain.Setup
Start in the Bear Hover position, shoulders over wrists, knees hovering off the ground.
Execution
- 1Bring one leg through the gap between the opposite hand and leg, sliding it through
- 2Lift the same-side hand as the leg threads through, briefly touching down in a seated position
- 3Give a light 'wave' or touch with the freed hand to confirm the seated position
- 4Reverse the pathway, sweeping the leg back and pressing back up into the Bear Hover
- 5Repeat on the same side for reps, then switch sides
Key cues
- Slide the leg through the gap, don't lift it over the top
- Keep the supporting arm active and pushing the floor away
- Stay low and controlled through the entire rotation
- Reverse with the same control used to get into the seated position
Common faults
- Lifting the leg up and over instead of threading it through the gap
- Collapsing the supporting shoulder during the rotation
- Rushing the transition and losing balance
- Skipping the reverse and just resetting from standing
Tweaks
- Practice the bear hold drills (single-limb lifts, mini-twists) before attempting the full sit-through
- Slow the tempo for control before adding speed
- Chain into a Kick-Through for a longer breakdance-style combination
Regressions
Progressions
Muscles
Primary: Obliques, Shoulders, Core
Secondary: Hip Flexors, Glutes
Notes
One of the essential breaking 'transitions' — closely parallels the Animal Flow Underswitch in mechanics but originates independently from breaking culture.
Sources
Attribution: Breakdance Fundamentals / GMB Fitness