Daily movement
The Front Kickthrough
A dynamic, ground-based movement enhancing hip mobility, core stability, and reciprocal limb coordination.
A dynamic, ground-based movement enhancing hip mobility, core stability, and reciprocal limb coordination.
Animal Flow · Developed as part of the Animal Flow system by Mike Fitch. · This movement addresses the need for dynamic hip articulation and core engagement, beneficial for individuals seeking to improve multi-planar movement efficiency and body control. · Perform 3-5 repetitions per side for 2-3 sets, focusing on controlled movement rather than speed. Integrate into a warm-up or as part of a movement flow.
Why it works
The Front Kickthrough integrates rotation and counter-rotation, engaging the obliques, hip flexors, and extensors. The contralateral limb action stimulates neural pathways responsible for coordinated movement, while the dynamic range of motion in the hip joint contributes to tissue pliability and reduces stiffness. It actively mobilizes the thoracic spine, improving spinal rotation and overall kinetic chain fluidity. This challenges the nervous system to coordinate multiple segments simultaneously, refining motor control.
How to practice
Starting Position (Static Beast): Begin on all fours, hands directly under shoulders, knees directly under hips. Lift your knees approximately one inch off the ground, maintaining a neutral spine.
Initiate Rotation: From Static Beast, shift your weight slightly into your right hand and left foot. This destabilization prepares for the contralateral movement.
Kickthrough: Drive your left knee towards your right elbow, then extend your left leg through the space beneath your torso, aiming to kick towards the right. As you extend the leg, allow your hips to rotate and your right heel to lift, pivoting on the ball of your right foot. Your right arm remains grounded, providing stability.
Opposite Hand Lift (Optional): For increased challenge, as you kick through with your left leg, lift your left hand slightly off the ground, further engaging your core stabilizers to maintain balance.
Return to Beast: Retract your left leg and return it to the Static Beast position, maintaining control. Ensure your core remains engaged throughout the movement.
Alternate Sides: Repeat the sequence on the opposite side, initiating the kickthrough with your right leg.
Starting Position (Static Beast): Begin on all fours, hands directly under shoulders, knees directly under hips. Lift your knees approximately one inch off the ground, maintaining a neutral spine.
Initiate Rotation: From Static Beast, shift your weight slightly into your right hand and left foot. This destabilization prepares for the contralateral movement.
Kickthrough: Drive your left knee towards your right elbow, then extend your left leg through the space beneath your torso, aiming to kick towards the right. As you extend the leg, allow your hips to rotate and your right heel to lift, pivoting on the ball of your right foot. Your right arm remains grounded, providing stability.
Opposite Hand Lift (Optional): For increased challenge, as you kick through with your left leg, lift your left hand slightly off the ground, further engaging your core stabilizers to maintain balance.
Return to Beast: Retract your left leg and return it to the Static Beast position, maintaining control. Ensure your core remains engaged throughout the movement.
Alternate Sides: Repeat the sequence on the opposite side, initiating the kickthrough with your right leg.