Underswitch for Rotational Capacity and Ground Confidence

Unlock full-body rotational capacity and ground confidence through this dynamic Animal Flow transition.

animal flow / ground movement · Animal Flow (Mike Fitch) · This meets the felt state of restricted movement, particularly in the thoracic spine and hips, and general unease with floor-based transitions. · 3-5 controlled repetitions per side, 1-2 sets.

Why it works

The Underswitch engages the nervous system by requiring precise coordination and proprioceptive feedback across multiple joints, stimulating the cerebellum and enhancing motor control. It challenges the vestibular system as the body reorients itself in space, promoting improved balance and spatial awareness. Mechanically, this movement mobilizes the thoracic spine into rotation and extension, while simultaneously demanding hip internal and external rotation. The controlled, dynamic nature of the transition helps to lengthen and strengthen the fascial slings connecting the shoulder girdle to the opposite hip, improving myofascial elasticity and reducing stiffness. Repeated practice builds resilience in the tissues surrounding the spine and hips, fostering a greater sense of bodily competence.

How to practice

Start in an active Beast position. Your hands are shoulder-width apart, fingers spread, elbows slightly soft. Knees hover just an inch or two off the floor, directly under your hips.
Shift your weight slightly to your left hand and right foot. Keep your core engaged to maintain stability.
Lift your right hand and left leg simultaneously. Sweep your left leg under your body, extending it straight towards the right. Your hips will rotate open, and your torso will turn to face the left.
As your left leg extends, bring your right hand off the ground and sweep it towards your left shoulder, keeping it close to your body. Your gaze follows your left foot.
Gently tap the heel of your extended left foot to the ground, feeling the stretch across your right hip and torso. Briefly hold this open position.
Reverse the movement with control: push off your left foot, pull it back under your body, and return your right hand to the ground as you simultaneously bring your left leg and right arm back to the starting active Beast position. Maintain a soft landing.
Immediately repeat on the other side, lifting your left hand and right leg to sweep your right leg under and extend to the left. Tap the right heel. Return to Beast.
Start in an active Beast position. Your hands are shoulder-width apart, fingers spread, elbows slightly soft. Knees hover just an inch or two off the floor, directly under your hips.
Shift your weight slightly to your left hand and right foot. Keep your core engaged to maintain stability.
Lift your right hand and left leg simultaneously. Sweep your left leg under your body, extending it straight towards the right. Your hips will rotate open, and your torso will turn to face the left.
As your left leg extends, bring your right hand off the ground and sweep it towards your left shoulder, keeping it close to your body. Your gaze follows your left foot.
Gently tap the heel of your extended left foot to the ground, feeling the stretch across your right hip and torso. Briefly hold this open position.
Reverse the movement with control: push off your left foot, pull it back under your body, and return your right hand to the ground as you simultaneously bring your left leg and right arm back to the starting active Beast position. Maintain a soft landing.
Immediately repeat on the other side, lifting your left hand and right leg to sweep your right leg under and extend to the left. Tap the right heel. Return to Beast.