AnimalBW
The signature Animal Flow transition connecting Beast to Crab. One leg sweeps underneath the body while the trunk rotates, flipping from a prone quadrupedal shape to a supine one in a single fluid motion.
Demo: Animal Flow
Sets
3
Reps
5-6 per side
Rest
1 min
Contraindications
Requires competent Beast and Crab holds first. Avoid with wrist or shoulder pain.Setup
Start in Beast position, knees hovering.
Execution
- 1Lift one hand and the opposite leg, rotating the hips open
- 2Sweep the lifted leg underneath the body through the space created
- 3Rotate the torso to face upward as the hips drop into Crab
- 4Land in a stable Crab position with both hands and feet grounded
- 5Reverse the same pathway to return to Beast
Key cues
- Lead with the eyes and rotate the head first
- Sweep the leg through the window, don't step it around
- Keep the supporting arm pushing the floor away
- Land Crab with hips lifted, not sagging
Common faults
- Moving too fast and losing control of the landing position
- Elbow of the supporting arm collapsing during rotation
- Butt too high in the Beast phase before the switch
- Hips sagging immediately upon landing in Crab
Tweaks
- Practice the leg-sweep in isolation before adding rotation
- Slow the tempo dramatically for control practice
- Chain into a Beast-to-Crab flow for continuous reps
Regressions
Progressions
Muscles
Primary: Obliques, Shoulders, Hip Flexors
Secondary: Core, Glutes, Forearms
Notes
One of the core 'switches' that link the two anchor positions (Beast and Crab) into continuous flow sequences.
Sources
Attribution: Mike Fitch / Animal Flow